Lower body pushing complex for strength/strength endurance work tomorrow…

STRENGTH/STRENGTH ENDURANCE:

Set #1: Using a rack
5 Front Squats
10 Alternating Reverse Lunges (Bar on back)
15 Back Squats

Move your weight up…

Set #2:
4 FS, 8 Alt. Lunges, 12 BS

Keep moving your weight up appropriately and do 3 more sets of:
#3 – 3,6 & 9
#4 – 2,4 & 6
#5 – 1,2 & 3

** Start around 50% 1RM Front Squat and go by feel from there

 

WORKOUT:

200/250m Row (1:00 cap)
12/15 Empty BB Thrusters (33/44#)
6/10 CTB Pull Ups (Chin or Jump CTB)
REST :30
* 15 minute AMRAP looking for 4-6 rounds with identical rounds times throughout so track them!

POST WOD:

Zottman Curls x8
Double DB Skullcrushers x8
Roll out chest and lats between sets…
2 sets total…

Justin VanBeek

Written by: Justin VanBeek

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