January 28th, 2019

Lower Body Strength
Part A and B repeat week to week. Track these metrics.

***Note that Part A and B will alternate each week. First week, Back Squat in Part A and Deadlift second. The next week, Deadlift in Part A and Back Squat second.

A. Back Squat OR Deadlift (alternate each week)
Ramp-up sets x Reps 10-6-3-3-1 (The 1-rep set should be 5-10% heavier than the working set)
Working Set: ONE challenging set of 5 reps
Example if the top set of 5 reps for Back Squat is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 3, 330 x 1, Then working set 315 x 5

B. Back Squat OR Deadlift (alternate each week) – 5 sets of 3 reps (increasing)
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for the FOLLOWING week in part A

C. 4 Rounds, each round “building” in weight and effort level
Scale “knee jump” as “Tuck Jump” or “Jumping Air-Squat”

Hang Squat Cleans x 3 Reps
Immediately into…
Knee Jump + 3 Broad Jumps (see video demo)
Rest 2-3 min

D. Front-Rack Reverse Lunges (alternating legs) (see video demo)
Reps 12-10-8-8 (increasing, then 2×8 at same heavier weight)
Reps are TOTAL, so 6-5-4-4 (per leg)
***Note that low reps mean weights are heavier (this is “strength” day)

E. 2 Rounds:
Barbell Ab Rollout Video

Weighted Plank x 30-45 seconds (heavy)
Barbell Ab Rollouts x AMRAP (-2) = 2 reps left “in reserve”
Rest as needed to ensure heaviest weight on Plank on second round

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