Today, we will be strength training our legs and posterior chain.
Deadlifts
- 1 x 10 30% (or no more than 135lb)
- 1 x 10 50% (or no more than 225lb)
- 1 x 5 60%
- 1 x 3 70%
- 1 x 3 80%
- 1 x 3 85%
- 1 x 3 93%
- 1 x 3 95%
Back Squats (High or Low Bar)
- 1 x 10 x (weight of bar)
- 1 x 5 x 30% (or no more than 95lb)
- 1 x 5 x 40% (or no more than 135lb)
- 1 x 3 x 55% (or no more than 185lb)
- 1 x 3 x 65%
- 1 x 3 x 75%
- 1 x 3 x 85%
- 5 x 3 x Max – 10lb
Lunges (reps per leg)
- 1 x 3 x body weight
- 1 x 3 x 65%
- 1 x 3 x 75%
- 1 x 3 x 85%
- 5 x 3 x Max -10lb
Can use dumbbells, kettlebells or barbells in hanging, overhead or front rack positions.
Tags: Strength