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Leg Strength Training + BRUTAL Conditioning


TLDR

Warm Up
30 cals Air Bike
Monster Walk - 3 sets x 10 steps (forward and backward)
Back Squat - 2 sets x 10-15 reps @ 135lbs
Back Squat - 1 set x 20 reps @ 225lbs

Strength Training
5 sets of 5 reps @ 80-85% 1RM

Conditioning
5 RFT (Round For Time)
20 Front Rack Dumbbell Lunges @ 20kg each
5/4/3/2/1 Muscle Ups
10/9/8/7/6 Toes To Bar (TTB)

WARM UP

Start your warm-up with 5-7 minutes or 30 - 50 calories (however you prefer to track these things) on a row machine, air bike, or treadmill.

Side note: One of my favorite warmups, and typically my go to on leg day, is 100 lunges. Simple and straight forward. Just 100 lunges and go. Give it a try!

A warmup I've really been into lately is monster walks. You can use the Hip Fire Bands or the bands from the Gym In A Bag to warm up your thighs and hips. Either way is super effective!

 Gym In A Bag

Next I loaded a barbell with 135lbs. You could take the time to calculate the weight and start at about 30-40% of your 1RM and gradually increase from there into your actual working sets, but I find it too time consuming. It's easier just to add weight by a plate at a time. I'll perform about 2-3 warmup sets pushing anywhere between 10-20 reps to get me ready for the working sets. To give you an idea, this was todays warm up:

30 cals Air Bike
Monster Walk - 3 sets x 10 steps (forward and backward)
Back Squat - 2 sets x 10-15 reps @ 135lbs
Back Squat - 1 set x 20 reps @ 225lbs (I always like to challenge myself mid workout. A 20 set @ 225lbs is always a good benchmark to maintain.)

 "If it doesn’t challenge you it doesn’t change you!”

STRENGTH TRAINING

Low Bar Back Squat

 5 sets of 5 reps @ 80-85% 1RM

There is arguably no better exercise to build big, strong legs than the back squat. If you want to get better at squats and not have chicken legs, then you have to practice. And by practice, I mean do them often and do them heavy (safely, of course). Whenever it's leg day, there is ALWAYS some form of squat in my routine. I like to use the low bar versus the high bar because it suits my body type, structure, and movement patterns a bit better than the typical high bar back squat. For today, I’m focusing on building some more strength. So I’m falling into a low rep range and lifting heavier weights. Your legs are made to handle a LOT. So you have to hit them extra hard if you want to see results. Remember, if it doesn’t challenge you it doesn’t change you!”

CONDITIONING

You ever make a workout and think to yourself, "This shouldn't be too bad," and then you get started and you think "What the f*** did I just do"😳 Well get ready. Because after that 5 x5 this is going to hurt

5 RFT (Round For Time)
20 Front Rack Kettlebell Lunges @ 20kg each
5/4/3/2/1 Muscle Ups
10/9/8/7/6 Toes To Bar (TTB)

This was one of those WODs that when I made it, I was like “Yeah, that’ll be good. Shouldn’t be too bad.” Holy shit was I wrong! This WOD was the hardest workout I’ve had in a long time. Something about these three exercises together, being that they all stress the entire body to some extent, made for an absolute killer workout. The hardest part was by far the lunges. And I don’t think the heavy 5 x 5 made it any easier.

I finished in 10:55. Let us know how you do! Be sure to tag us on Facebook and Instagram @myitfitness


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