DAY 1 — LOWER STRENGTH + POWER
Warm-up:
Easy row — 2:00
Ankle rocks — 10/side
Cossack squats — 8 total
Empty-bar front squats — 2 x 5, rest 30 sec
Jump squats — 2 x 3, rest 30 sec
Workout:
A. Box Jump
4 x 2 @ 31"
Rest 45 sec
Goal: quiet, springy, athletic
RESULTS: No problem - should I make this higher?
B. Front Squat
195 x 4
200 x 4
205 x 4
205 x 4
210 x 2 if set 4 is clean and fast; otherwise 205 x 4
Rest:
2:00 after 195 and 200
2:30 after 205 sets
3:00 before the 210 set
Goal: build volume around your new strength
RESULTS: No real problem here, as prescribed.
C. DB Front-Rack Split Squat
3 x 8/leg @ 53s
Rest 20 sec between legs
Rest 75 sec between sets
Goal: more hypertrophy and control than last block
RESULTS: No problem, as prescribed.
D. Weighted Strict Pull-Up
4 x 4
Sets 1-3 @ 50 lb
Set 4 @ 55 lb if bar path and ROM stay clean
Rest 90 sec
RESULTS: A bit tougher this week but got it done.
E. Hanging Leg Raise
3 x 10
Rest 45 sec
Goal: every rep to the same height
RESULTS: A bit of a struggle to get my legs to the same height over last couple reps.
Daily goal:
Make 205 x 4 look owned
Leave with good leg pop, not a dead low back