@TrainHeroic#OAF @W9D1: ME-LOWER (GM)
August 19, 2024
Prep
5 Min Mobility Flow, Good Morning prep
Time 420
Prep
KB single leg RDL
Reps 10 10 10
Weight 35 53 70
Kettlebell Swing with Lateral Step
Reps 10 10 10
Weight 35 53 70
Weighted Box Jump
Reps 3 3 3
6 6 6
Main
Good Morning — I used my Buffalo bar and added chains with a regular stance. You can use whatever specialty bar you have available. If all you have is a regular bar, you may try changed up your stance or doing it Zercher style. Find a heavy 3 in about 5 sets.
Reps 3 3 3 3 3
Weight 115 145 165 185 200
Power
Power Clean: 3x3 @80%
Reps 3 3 3
Weight (%) 135 165 165
Accessory 1
Sandbag Bulgarian Split Squat — 3 sets of 8. On the last set, after completing 8 drop the sandbag and do a burnout set.
Reps 8 8 8 MAX
Weight
Accessory 2
Reverse Hyperextension
Reps 20 20 20
Weight
GPP
Forward Sled Drag: Get heavy and add weight each set.
100 100 100 100
Backward Sled Drag
100 100 100 100