Strength: Lower Body

 

General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

2×5 Wall Squat

5×5 Air Squat with 3 Second Pause at bottom

2×8 Romanian Deadlift @ 16 kg Kettlebell

2×10 Lunges @ bodyweight.  Slow and controlled

Then:

Work Up to Heavy Single Deadlift off Pins or Blocks

Load bar and place bar on pins in squat rack or place mats,plates or boxes under plates so the plates on the bar are around 4-6” off the floor.

10 @ 65 lb

8 @ 95 lb

6 @ 135 lb

4 @ 155 lb

2 @ 185 lb

Work Singles until you can no longer lift with proper form.

(If your deadlift is over 250 lb. make bigger jumps ie. Start at 95 lb)

Then:

Pause Squats (Pause for 3 Seconds half way down, and 3 Seconds in the bottom)

5 Pause Squats

Beginner @ 65 lb

Intermediate @ 85 lb

Advanced @ 115 lb

5 Sets

Then:

10/10 Bulgarian Split Squats

10 Rounds

No Rest

Then:

Cool Down

10 min Row @>2:30/500 m pace