Lower Body Strength Day

General Warm Up

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

Then:

5×5 Air Squat with 3 Second Pause at bottom

Then:

25 KB Swing @ 12 kg

20 KB Swing @ 16 kg

15 KB Swing @ 20 kg

10 KB Swing @ 24 kg

5 KB Swing @ 32 kg

(Stop if it gets too heay and you lose form.  If you don’t have these exact numbers, just work from light to heavy with what you have)

Then:

Work up to Heavy Deadlift (sumo or conventional)

10 Reps @ 50% 1rm

8 Reps @ 65% 1rm

4 Reps @ 75% 1RM

2 Reps @ 85% 1RM

1 Reps @ 90% 1RM

1 Reps @ 100% (PR)

1 Reps @ 100%+ (if possible)

(only three reps in the above 90% range)

Then:

5×5 Front Squat @ 75% 1RM

(If you do not know your 1RM for your front squat, use a weight you feel comfortable with and if it feels good, add a little weight each round)

Then:

2×15 Romanian Deadlift

2×15 Stiff Leg Deadlift

2×15 Deadlift off 4” box or standing on a plate

Then:

10 Toe Touch holding medicine ball (~10-15 lbs)

1 min Farmer Carry @ 2 x 24-32 kg or 2 x 25-45 lb dumbbells

5 Sets

Take as little rest as possible

Then:

Cool Down

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

 

*DB=Dumbbell *KB=Kettlebell