Posts Tagged ‘Speed Squat’


Warm-up:

DE Lower: 8-10 sets x 2 reps
Speed Squat (Bands) –

Assistance: 2 sets x 6-15+ reps
Dumbbell Bench Press –
AB-Wheel Rollout –

Maximum Training: 15-30 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Sprint to 90%+ (Recover to 69%)

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Warm-up:

DE Lower: 8-10 sets x 2 reps
Speed Squat (Bands) –

Assistance: 2 sets x 6-15+ reps
Ring Dip –
AB-Wheel Rollout –

Maximum Training: 15-30 minutes (Using Polar App)
Warm-up to 79% (Recover to 69%)
Sprint to 90%+ (Recover to 69%)


Warm-up:

DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)

DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)

Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise –
AB Crunch –


Warm-up:

DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)

DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)

Assistance: 2 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise


Warm-up:

DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)

DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)

Assistance: 2 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise


Warm-up:

Medium Intervals: 10-20 sets
87% of Max HR (Recover to 74% of Max HR)

DE Lower: Work up to x2 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Squat Variation


Warm-up:

DE Lower:
Speed Squat (Bands): 8-10 sets x 2 reps
Superset with Rows while warming up: 3 sets x 6-15 reps

ME Upper:
Close-Grip Bench Press: Find 1RM
Superset with Unilateral Leg Exercise while warming up: 3 sets x 6-15 reps

MetCon:
3 Rounds:

Triceps
Burpee
Rest after each round

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