November 13th, 2018 – Washed Up Athlete

Tuesday – Lower Body

A. Back Squats – Test 1-RM
Remember to refer to “max testing” protocol at the top of the page.

B. Single Leg DB RDL (one DB in each hand)
Focus on sending the back leg STRAIGHT back creating horizontal alignment of hips
Reps 15-12-9 (increasing weight, PER LEG)
Rest 1-2 min between legs and between sets as needed to ensure quality movement

C. Superset Movements x 2 sets each:
Note that the 15-rep Squat weight should be plus or minus 35-40% of established Max Weight
Scale Pistol Squats by using minimal hand assistance on a pole or object for support

Back Squats x 15 reps (no pause/rest during reps)
Pistol Squats (alternating legs) x AMRAP 45 seconds
Rest 2-3 min

D. One Round QUICKLY but with QUALITY

25 Heavy Russian KBS
20 Front-Rack Walking Lunges
15 Cal Assault Bike OR Run 400m
10 Burpee Box Step-ups (with DB’s, alternating legs)

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