November 6th, 2018 – Washed Up Athlete

Tuesday – Lower Body
Part A stays similar week to week. Track the metrics for progression

A. Back Squats – 5 x 3
First 3 sets build progressively, then 2 sets of 3 reps at same challenging weight

B. Single-Leg Squat standing on edge of box (see video demo)
3 sets of 6-8 reps per leg, increasing weight each set
Rest as needed to ensure quality movement

C. 3 Rounds
Build in weight each set to challenging set

12 Front-Rack Walking Lunges
12 Front Squats (same weight)
Rest 2-3 min

D. Banded Hamstring Curls (see video demo)
(notice elevation of knees on abmat to increase Range of Motion)
3 x 15-20 reps (with 1-sec pause/squeeze at contraction)
+ Superset the FINAL SET ONLY with Weighted Hip Extensions x 12-15 reps

E. One Round:

20/15 Cal Assault Bike (male/female)
20 DB Thrusters (unbroken)
20/15 Cal Row (male/female)
20 Wall-Balls (unbroken)


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