4-30-20 Lower body Volume

Main work

This is our first week of 2 upper & 2 lower body strength workouts. We are starting at a lower percentage and will ramp up. Please stick to the percentages to allow your body to adjust.

  • Box squat below parallel 12x2x75%
    Percentages are based on your 1rep box squat max below parallel.
    If you don't have a box squat max, use your regular squat 1 rep max however reduce your bar weight by 20% (Regular squat maxes are usually 15-20% higher than your max on a box squat)
  • Deadlifts 6x3x70%

Auxiliary work

  • banded hamstring curls 3x30
  • back ext or reverse hyper 3x12x14
    if you don't have access to either, sub this with 3x30 banded goodmornings

Conditioning
(optional)

Complete the following with as little rest as possible:

  • 21 DB front squats
  • 10 burpee box jump or step up
  • 18 DB front squats
  • 10 burpee box jump or step up
  • 15 DB front squats
  • 10 burpee box jump or step up

Go heavy and go fast.
30lbs each hand for DB front squats.

Use a lower weight if needed, ideally something that you can do 15 reps unbroken

If your back can't tolerate burpee box jumps, substitute with ball slams or 200 meter run.


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