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I was going to take today off from lifting, and just do sprints and run buutttttttttt……. what’s the fun in that?  As I did predominantly upper-body work the past 2 days, it was time to hit legs.  Despite having only 3 hours sleep last night I felt great.  So let’s get into it.

 

Warmup:

  • Foam roll
  • Dynamic Stretching
  • Adduction band work
  • 25 x 40″ Box Jumps at your own pace
  • 3 minutes jogging (slow and easy)

backsquat_main

Primary Lift: Back Squats – Today, after 3 warm up sets, I aimed to do 40 reps at 70% of my 1 rep max (185 lb for me) for time.  I was making sure I was dropping down well below parallel on each rep for it to count.  The following was the way the set progression broke down:

  • Warmup 1 – 135 x 8
  • Warmup 2 – 155 x 8
  • Warmup 3 – 175 x 8
  • Set 1: 185 lb x 12 reps
  • Set 2: 185 lb x 12 reps
  • Set 3: 185 lb x 8 reps
  • Set 4: 185 lb x 14 reps

My Time: 6 min 13 seconds – I ended up doing 46 total reps bc on my last set I just went to failure

Primary Lift 2:  Front Pause Squat – light weight, again really deep reps  but limited recovery of 30 seconds between sets

  • 135 lb x 5
  • 135 lb x 5
  • 135 lb x 5
  • 135 lb x 5
  • 135 lb x 5

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Group 1: Deadlifts + 1 Min Treadmill Sprints

  • 135 lb x 10 + 9.5 mph (1 min) – 30 seconds rest
  • 185 lb x 10 + 10 mph (1 min) – 30 seconds rest
  • 225 lb x 10 + 10 mph (1 min) – 30 seconds rest
  • 225 lb x 10 + 10 mph (1 min) – 30 seconds rest

Group 2: Single Leg Elevated Hip Thrust + Leg Extension + 1 Min Treadmill Sprints

I know hip thrusts look like a chick exercise but they are a phenomenal way to build glute and hamstring strength for your hip dominant lifts.  The picture below is of a floor based single leg hip thrust.  For elevated versions (which are harder) put your plant leg heel up on bench, and thrust hips up and tight from that point.

  • 10 (each leg) + 130 lb x 10 + 10.5 mph (1 Min) – No rest
  • 10 (each leg) + 130 lb x 10 + 10.5 mph (1 Min) – No rest
  • 10 (each leg) + 130 lb x 10 + 10.5 mph (1 Min) – No rest
  • 10 (each leg) + 130 lb x 10 + 10.5 mph (1 Min) – No rest

1010-single-leg-hip-ext

Cardio: 

  • 2 Mile middle paced run (14 minutes, 10 seconds)

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