Daily Workout: April 20, 2018
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
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