Friday, September 23, 2011

9/23/11 - LOWER BODY ME DAY

ME Lift:
Deadlift - 3RM
Deadlift RP - 3xFailure

Met-Con:
10 min AMRAP
200 lb Front Squat - 5
24" Box Jumps - 10

Assistance Work:
Weighted Pull-ups - 2x8-12
DB Reverse Flies - 1x15-20
Toes to Ceiling - 2x20

Notes:
Once again, the assistance work is optional. Do it if you have the time and energy. However, in this case, I would emphasize doing at least the pull-ups.

If 200 lbs is too heavy for doing 5 rep Front Squats, adjust the weight as you need.
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3 comments:

  1. Jeff DallonSeptember 26, 2011 at 8:37 AM

    Deadlift - 225x5, 315x5, 385x1, 415x1 435x1, 445x1
    Met-Con - 7 Rounds
    Pullups - 30x9, 9
    DB Reverse Flies - 40x15
    Toes to Ceiling - 10,10

    ReplyDelete
  2. Jeff DallonSeptember 26, 2011 at 8:42 AM

    For the met-con, I used 135 lbs for the Front Squats. My legs were too sore and tired to do 200 lbs.

    ReplyDelete
  3. JeremySeptember 26, 2011 at 9:09 AM

    Deadlift 205x2,225x2,275x2,305x1,335x1,365x1,375x1
    Met-Con- 10 Rounds

    ReplyDelete

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