Garage Gym Barbell Thursday 12-7 Dynamic Effort Lower Body

Strength work:

1) Dynamic "Parallel" Box Squat 12x2x55% + 2 red bands or chains

  • *if you don't have bands or chains available to you then do 12x2x75% bar weight to a box

2) Opposite Style Deadlift 10x1x70% (Opposite of your preferred deadlifting style)

  • *if needed sub deadlifts with 3x15 Dumbbell stiff leg deadlifts

3) Then 3 rounds of:

  • 30 plate groud to overhead
  • 30 burpees
  • 30 air squats

4) Finish with 2 rounds of:

  • 20 single arm rows
  • 30 tricep press
  • 30 banded hamstring curls
  • 20 Reverse Hyper
  • 20 rack pulls

***Note- for those competing in February focus on #1,#2 & #4, if time do #3

 


 

 

 

 

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