6-22-20 Monday lower body

This week we will not be doing any max effort lifts due to the Girls Gone Rx series. Next week we will be back to our regular programming.

 

Main work

  • Front squats 4x6x70%
  • Barbell stiff leg deadlifts 4x6-8 moderate weight
  • Banded hamstring curls 4x30
  • Reverse hyper or back ext 4x8-12

Note- stay on each movement for all 4 rounds before moving on to the next movement.

Conditioning

Garage Gym "Emily"

10 rounds for time of:

  • 30 Double unders or jump rope
  • 15 pull ups
  • 30 squats
  • 10 burpees

Training notes:
If you have a time constraint or your conditioning is low, cut the rounds down to 6-8.

Jump rope- if your very proficient at jump rope but don't have your doubleunders yet, try practicing DU today. Don't stress, count your singles in but try to get a few DUs

Pull ups- scale in any way you like. Challenge yourself in a different way for today.. for example: try a wider grip to get more lat engagement, try a few strict before moving to banded.

Squats: these are only body weight. Use this time to get full depth with hips below parallel. If you need a gauge, tap a box each time to make sure your getting depth.

Burpees: if your back can't tolerate burpees sub in with ball slams or a quick around the block run.

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