Strength: Lower Body

 

General Warm Up

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

Then:

2×5 Wall Squat

5×10 Air Squat with 3 Second Pause at bottom

2×10 Romanian Deadlift @ 16 kg Kettlebell

2×20 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.  If you do not have a squat rack you can place mats, plates or boxes under the plates on the bar, so the plates on the bar are around 4” off the floor (placing it on 45 lb plates works well!).

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:

5 Reps Slow Squats (5 second concentric phase, and 3 Second pause in the bottom)

Beginner @ 65 lb

Intermediate @ 95 lb

Advanced @ 135 lb

5 Sets

Then:

10/10 Bulgarian Split Squats

10 Rounds

No Rest

Then:

Heavy Overhead Carry

50 feet

3 Sets

Cool Down

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