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, 225 x 6, 275 x 3, 315 x 2, 355 x 1-2, 375 x 1, then 400×2

B. Deadlift
5 x 3 building each set to 85% of what you hope to achieve for 2-RM during testing next week

C. 3 Rounds:

12-16 Front-Rack Lunges (6-8 per leg, moderate weight)
12-15 Reps Weighted Hip Extensions (see video demo)
AMRAP 1 min Row Calories (high damper setting, drive hard each pull)
Rest 2-3 min

D. 2 Rounds:
For different L-Sit variations, scroll through these Instagram images

L-Sit Hold x 5-seconds from failure (choose option for 15-20 sec of hard work)
Rest 1-2 min
Heavy Russian Twists x 12-16 Reps
Rest 1-2 min
Weighted Plank x 30-45 seconds
Rest 1-2 min

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