Daily Workout: July 16, 2018
Monday is always leg day…
General Warm Up
10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)
5×5 Air Squat with 3 Second Pause at bottom
2×10 Lunges @ bodyweight. Slow and controlled
5×5 Windmill @ 10 -20 lbs. Can work up in weight
Work up to Front Squat PR
Work up as you see fit, but it should look something like this:
10@ 45 lbs
8 @ 65 lbs
6 @ 95 lbs
4 @ 115 lbs
2 @ 135
Work up in singles until you can no longer lift. If you need to work up slower, do so.
6×6 @ 80% 1RM Back Squat
Rest 2-3 Min between sets.
Work up to Heavy Sumo Deadlift (this should be around 75-80% 1RM)
If you have never done Sumo, just work up to something you feel comfortable getting 6-8 reps with. Always use proper form.
3 Sets of 6-8 Reps. Go up a little in weight each round if possible. (last rep should be close to failure, but not failure)
8/8 Step up @ moderate weight
12 Toes to bar (if unable to do that try and get your legs to 90 degrees)
10 Min @ Easy Pace