7-9-20 Volume lower body
- Box squats 12x2x55% + 25% chain or band tension
If you don't have access to bands or chains for accommodating resistance, use 80% straight bar weight. These should NOT be slow, your working on speed so if the weight is too heavy causing you to move slower.
*The percentage is based off your Box squat 1 rep max (below parallel), if you don't know your box squat 1 rep max, use your regular squat max MINUS 20%.
- Deadlifts 8x2x80%
*if you feel strong today, work up to a heavy 1-2 rep(s) on your last sets of either squats/and or deads. Take this by feel, if it feels too heavy just stick to the program.
Complete 4 rounds with as little rest as possible of:
- DB reverse lunges 3x6 each side- moderate/heavy
- DB step ups 3x12 moderate
- 6 Hanging leg raises or toes to bar
- 40 burpees
If you're unable to complete burpees, sub with 100 sit ups
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