1-7-22 FRIDAY lower body

1-7-22 FRIDAY lower body
  • OPTIONAL: SINGLE LEG BOX JUMP: FIND MAX HEIGHT FOR EACH LEG (FROM A STATIC POSITION, JUMP OFF OF ONE FOOT, LAND WITH TWO)
    try a small plate to start
  • 6x4x40% FOAM BOX SQUAT WITH SSB @50% AGAINST 15% HANGING CHAINS + 10% BAND TENSION FROM THE FRONT
    be careful here that the chains dont get caught on the pin that holds the bands. This maybe the only occasion to have chains dangle vs touching floor.
  • 5x4x40% CONVENTIONAL PIN 2 OR 3 (TOP OF SHIN) RACK PULL @40% AGAINST DOUBLED MICRO MINI
  • Rita & Kim
    Squats 3x3x60%
    Deadlifts 3x3x60%
    For auxiliary work stay moderate
  • 3x8 Leg press or 3x8 goblet squats heels elevated
  • 3x12 GHD SNATCH GRIP BARBELL BACK EXTENSIONS
  • 3x20 COMPETITION STANCE DIMEL DEADLIFT @30% (OF 1RM DL)
  • 4x4 ROPE (CABLE) CRUNCHES
  • 1x100 100 BANDED DEFICIT HIP BRIDGES (NO BARBELL. BACK/SHOULDERS AGAINST BENCH)
6 day programming