February 18th, 2019

Lower Body Strength Part A and B repeat week to week. Track these metrics. A. Back Squat – Build slowly to 2-RM This will be the TESTING DAY for Squat (deadlift next week) (Keeping fatigue low on ramp-up sets) Example of “low fatigue” with 400×2 as the goal: Empty Bar x 15, 135 x 10, … Continue reading February 18th, 2019

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February 16th, 2019

Warm-up 3 Rounds 30 Double Unders 10 Air Squats A) 10 Minute AMRAP 200m Row 10 Walking Barbell Lunges (95) 10 Back Squats (95) B1) Barbell Z Press 31X1*; 8,7,6; rest 90sec Or Single Arm Dumbbell or Kettlebell Z Press; 31X1; 8,7,6/arm; rest 90sec * Tempo: 3 seconds down, hold 1 at the bottom, eXplode up, pause … Continue reading February 16th, 2019

February 13th, 2019

Lower Body Hypertrophy  No necessary specific metric-tracking for hypertrophy day A. DB Rear-Foot Elevated Split Squats (see video demo) Reps 15-12-10-8 (increasing, PER LEG) First set of 15 super light warmup and then progressively add from there each set B. Barbell Hip Thrusts (see video demo) Reps 15-15-12-12-9-9 Increase weight each time reps decrease; complete 2 sets … Continue reading February 13th, 2019