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2016.09.07 – Jello Legs

Accessory:

This should take at least an hour. Don’t stand around – keep moving, but don’t rush thru and be sloppy.

  • 5x Back Squats (8-10 Reps, building weight, last set should be struggle)
  • 4x Pause Back Squats (5 Reps, building weight, 2 second pause below parallel, explode up, should be lighter weight than squats above)
  • 4x Leg Press (10 reps, building weight, should burn)
  • 4x Leg Curls (10 reps, building weight, should burn)
  • 4x Leg Extensions (10 reps, building weight, 4 second lowering, explosive lift, hold 1 second)

Metcon:

4 Rounds, NOT for time:

  • 25 ft Overhead Walking Lunge (25# Plate, roughly 8-10 paces, active shoulders!)
  • 15 Ground-to-Overhead (25# Plate)
  • 15 Sit-Ups
  • 25 ft Overhead Walking Lunge (25# Plate, roughly 8-10 paces, active shoulders!)
  • 10 Push-Ups (try to do as many normal, no snaking, work on hand placement to work different muscle groups in chest)
  • 15 Sit-Ups

Conditioning:

3 Rounds, for time:

  • 15 Unbroken Kettle Bell Swings (53# / 35#)
  • 10 Dumbbell Step-Ups (30# @ 24″ / 15# @ 20″)
Ernie Costa
Ernie Costa
Sysadmin who enjoys golfing and double-unders.

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