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Today is the first of 2 Leg Day’s back to back.  Today is a squat focused day, and we’ll be really pushing our depth and range of motion.  Then we’re going to KILL it with a crossfit style WOD that will absolutely destroy ya!

 

Warmup:

  • Foam Roll
  • Dynamic Stretching

Primary Lift: Deep Pause Squats @ 70% of Max.  We’re sitting in the hole for 2-3 seconds. 45-60 Sec rest between sets

  • 135 lb x 5
  • 165 lb x 5
  • 185 lb x 3
  • 205 lb x 3
  • 205 lb x 3
  • 205 lb x 3
  • 205 lb x 3
  • 205 lb x 3Thruster Technique
  • 205 lb x 3
  • 205 lb x 3

Crossfit WOD:  We’re putting 6 minutes on the timer, and going through the following progression of “Thrusters” straight into hanging “Toes to Bar”.  Follow the progression exactly, and you can’t switch exercises until you finish the required reps.  You want to count your total reps you complete in the 6 minutes.  In theory if you make it past 21 then you go to 24, you simply keep adding 3 reps onto the count.  Go hard till the clock is done!

  • 3   x Thrusters @ 95 lbs –> 3   x Hanging Toes to Bartoes-to-bar
  • 6   x Thrusters @ 95 lbs –> 6   x Hanging Toes to Bar
  • 9   x Thrusters @ 95 lbs –> 9   x Hanging Toes to Bar
  • 12 x Thrusters @ 95 lbs –> 12 x Hanging Toes to Bar
  • 15 x Thrusters @ 95 lbs –> 15 x Hanging Toes to Bar
  • 21 x Thrusters @ 95 lbs –> 21 x Hanging Toes to Bar

I completed 95 Reps in 6 minutes

Here is a great demo of a “Thruster”

Cardio:

  • 20 minutes on the step mill at level 10

 

 

 

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