9-20-19 Lower Body Volume & CHALLENGE WORKOUT #9

If you are following only the September "Challenge Accepted" workouts, skip the "Main Work" and "Auxiliary" work and move to the "CHALLENGE WORKOUT #9"

Video demonstrations will be posted on our instagram @garagegymbarbell_training

Warm up
1 round of 20 secs hold 10 rest of:

• warrior II  right side
• sun warrior right side
• low lunge to extension right side
  *repeat on left side

then, 3 rounds of:

• 10 sit ups
• 5 burpess
• 5 jump squats

Main Work
*the main work will have a 2nd option for those with limited equipment & beginners

Option 1)

• Squats 10x2x75%

Option 2) for those with limited equipment or beginners

• DB box squats 4x6
• DB stiff leg deadlifts 4x8-10

Workout Warmup:

• 3x10 DB Hang Squat Clean..Start by using light dumbbells on the first set, increase the weight slightly on the second, and use the intended workout weight on the third set.

CHALLENGE WORKOUT 9

8 Rounds of tabata 20 secs work 10 secs rest of:

• DB Hang Squat Clean 35lbs each hand - see video here

rest 1min

8 Rounds of tabata 20 secs work 10 secs rest of:

• ab mat sit ups

rest 1min

8 Rounds of tabata 20 secs work 10 secs rest of:

• wall balls 10-14lbs

Log your rep total for each total tabata

Training Notes:
This workout is going to challenge your endurance to keep going through the tabata timer.

DB Hang squat cleans: Pick a DB weight that you can maintain good squat form. For injuries that don't allow you to catch the DB in a squat, then skip the squat portion and do DB hang power cleans.

Wall Ball: If you don't have a wall ball, replace movement with this combo "squat-lunge right-lunge left"

Reduce tabata rounds to 6 if needed