Jump to content


Sunami's Blog





Week 6 - Day 2 Lower

Posted by Sunami, 17 February 2017 · 163 views

Ranked #13

Safety Squat Bar Squat (SSB)

  • 60 Lb x 5 reps @ 5
  • 80 Lb x 5 reps @ 6
  • 110 Lb x 5 reps @ 7
  • 150 Lb x 5 reps @ 8
  • 170 Lb x 5 reps @ 9
Notes:

Back Squat (use desired bar, can be to box if easier to keep form)
Warm up with band around knees
Work up in sets of 5 to 5RM for the day



Romanian Deadlift (RDL)

  • 95 Lb x 10 reps @ 7
  • 105 Lb x 10 reps @ 8
  • 115 Lb x 10 reps @ 9
  • 115 Lb x 10 reps @ 9
Notes:

Wide Grip RDLs from rack
Use straps
Work up in 4 sets to a tough (not failure) set of 8-10
-keep weight on heels and load up glutes/hamstrings each set



Reverse Crunches

  • 0 Lb x 20 reps @ 8
  • 0 Lb x 20 reps @ 8

Bodyweight

239 Lb



One Leg Glute Bridge with hold into Reverse lunge or Bulgarian split squat
BW Glute bridge x10/ leg into Light Lunge/Split SQ x10/leg
Repeat three sets, rest as needed after
Focus on glutes staying turned on every set and reaching a long stride to stretch hip flexors

 

20-minute Recovery “run”
Keep this a brisk walk or light jog bursts. Nothing Crazy.

 

5 minutes cooldown on bike if possible and stretch

 





Copyright 2015 LIFT, LLC