8-19-20 Lower body volume

Main work

  • Squat 3x5x80%
  • Deadlift 3x6x70% - if it feels light add chains or band but don't overdo the chains or too heavy band tension

Auxiliary work

  • 5x150 meter heavy sled drag - minimal rest between sets
    At GGB 150meters is = 3 up & back
    IF YOU DON'T HAVE A SLED: Do you have an old tire or punching bag that you can attach a strap to? If yes, then awesome, if No. then, sub with same as Monday's work:
    10 min amrap:
    •30 banded walks
    •20 walking lunges

5 rounds with little rest of:

  • 6 back extension (holding heavy plate)
  • 50 sit ups

then,
2nd workout can be done later if needed

  • 200 banded goodmornings
  • 5x20 reverse hyper

 


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