Posts Tagged ‘Bulgarian Split Squat’


WEEK 4: Day: 4

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

ME Lower Body:
No strength work today. We are doing the Powerlifting Total on Monday.

RE Lower Body:
Seated Hamstring Curls with Bands: 4×15
B1: Back Extensions: 3×10 (#)
B2: Bulgarian Split Squats: 3×10 (#)

MetCon:
Max rounds in 3 minutes of:

3 Front Squats 115/85#
6 Squat Thrusts
9 Kettlebell Swings 1.5/1 Pood

Rest 1 minute. Repeat for a total of 3 cycles.

Post rounds completed for each of the 3 cycles to comments:

Optional Post WOD:
Biceps Exercise of Choice: 3×10 (#)

Advertisements

WEEK 1: Day: 2

DE Lower Body:
Speed Squats (With Minibands): 45%x2x10 (#)

or:

RE Lower Body:
Free Squats @50% of 1RM:
5 sets of 10 (#)

Assistance:
A1: Bulgarian Split Squats: 3×8-12 (#)
A2: Banded Good Mornings: 3×15-20

MetCon:
For Time:

800 Meter Run
10 Heavy Bag Flips
20 Heavy Bag Lateral Jumps (jump side to side over heavy bag)
10 Heavy Bag Flips
800 Meter Run

Post time to comments:

Post MetCon:
Max Plank Hold:

Post how long you held plank:

Post WOD:
Biceps Exercise of Choice: 3×8-12