Week Three - Day Four - Dynamic Lower Body

Saturday July 2, 2011

Dynamic Lower Body

Buy In: Catalyst Standard Warm Up with Yoga Frogs and Goblet Squats

Workout:

Back Squats 10 sets of 2 reps at 60% of 1RM (60 seconds between sets)

Supplemental (90 seconds between sets):

Kettlebell One Legged Deadlifts - 3 sets of 8 reps each leg

Back Extensions: 3 x 8

kettlebell russian twists

Cashout Metcon:

Tabata Rope! Jump for 20 seconds, rest for 10 x 8

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Matt's "Hepburn Solution" Routine by Mike Mahler (Done on Friday July 1, 2011)

A1) Barbell bench press 8x2

A2) Weighted pull-up 8x2

Rest 90 seconds between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 8x2

Take a full five minute break, and then do the Pump Phase.

A1) Barbell bench press 3x6

A2) Weighted pull-up 3x6

Rest one minute between each set of A1 and A2. Go back and forth between the sets until all the sets are completed. Rest two minutes, and then continue.

B) Deadlift 3x6

Rest 90 seconds between each set.