9-3-21 FRIDAY Lower body

9-3-21 FRIDAY Lower body

FOR THOSE COMPETING OCT see below

Main work

  • Start to get warm up in the quads and explosiveness
    5x5 box jumps moderate height
  • Box Squat SSB 6x4x50% + 25% bands or chains
  • Squat Straight Weight Top Set: 2 Sets of 5 Reps increasing 2-2.5% from the week before. If you are just starting, start with around 60% of your max. When you come to a week where you fail, the following week you will decrease reps to 2 sets of 3 reps, continuing to increase weight each week. When you come to a week where you fail your sets of 3, deload for the next lower body workout and then test your max the following workout (1 week later, minimum). Then, restart the cycle with your new 50%.
  • Speed deadlift pulls (competition stance) from pins at mid shin 6x4x45% + bands

Auxiliary work

  • Glute ham raise or sub with banded inverse curls on floor 3x6-8
  • Barbell or SSB lunges 3x10 per leg
  • Incline GHD or back extension 3x20
    hold db's in each hand, elevate the front of GHD or back extension for range of motion if needed - video HERE
  • Kneeling cable crunches 4x20 - using rope attachment

 

Competitiors competing Oct 3rd
take time to think about how you warm up so that you can replicate on meet day

Main work

  • Squat 6x3x75%
  • Deadlifts comp stance 5x8 moderate
    Stay moderate and practice each rep to prepare for that 1 rep on the platform. Don't touch and go.  Your deadlift opener is next week.
  • Glute ham raise or sub with banded inverse curls on floor 3x6-8
  • Incline GHD or back extension 3x20
    hold db's in each hand, elevate the front of GHD or back extension for range of motion if needed - video HERE
  • Kneeling cable crunches 4x20 - using rope attachment