3 LOWER BODY STRENGTH WODS : WK NOV16

Strength

3 lower body workouts for the week . . .

DAY ONE

A:
3 Rounds
10 Back Rack Lunges (alt & HAP)

B:
20RM Back Squat

C:
3 Rounds
8 Front Rack Step Ups (alt & HAP)

DAY TWO

A.
E2M10M - 20sec OHS (start @ 60% 1RM, 10sec descent, 10sec hold. Aim to move hands in 1 thumb width per round)

B.
E2M10M - 2 bottom to bottom front squats (start in rack at bottom position, stand up with bar, return to the bottom,  repeat)

C.
4 sets - 6 DB/KB front rack alternating reverse lunges off 4-6" riser
Rest 2min between rounds


DAY THREE

A.
3 sets, 60sec rest b/w rounds
12 Front Squats @ 65% 1RM - no belt

B.
5sets x 3 Overhead Squats (AHAP -- as heavy as possible)

C.
3sets x 10 Alt Back Rack Lunges (AHAP)