Workout of The Week 4
One from the Archives
Hitting off this week’s workout with a lower body session. The training today is more of a dynamic effort style lower body day. Move moderately heavy weights with good power on the squat.
Push the accessory work hard, don’t sandbag your accessories. If any set of the accessory work is too easy, don’t count it and just do another set. With any new movement it will take time to find the correct intensity. Take a couple extra warmup sets if needed and hit the right weights.
How hard should I go for accessories?
“Cook when the pans hot”
If you feel good push them super hard, if you feel pretty beat push them less. It’s simple advice but often times people want to overcomplicate their training for no good reason.
Warmup
Get Flexy: 2 Rounds no rest
Single Leg RDL x 8/ea
Squat + Frog Stretch x 8/ea
Figure 4 walk x 8/ea
Lunge w/ Twist x 4/ea
Primer
Box Jump x 5, 5, 3, 3, 2, 2, 2 every 30-40 seconds
Training
A1. Back Squat 5x6 @ RPE 7
B1. Bulgarian Split Squat 1x12, 1x10, 1x8 /ea ascending weight each set
C1. Barbell Step-up with Knee Drive 4x8/e
C2. KB Swing 4x12
D1. Decline Crunches x 25, 15, 10
E1. Hanging Leg Raises AMRAP in 1 min