Workout: Heavy Leg #6

Gym Workout

Warm up:

  1. 30 cals on the bike / row / 800 m run – moderate pace

Workout:

  1. Deadlift 2 sets of 15 at 40-45% of 1 rep max, focus on perfect form
  2. Build to a heavy deadlift set of 3
  3. Once you have found your heavy 3, do 5 sets of 3 at 10% less
  4. Warm up your overhead squat to the weight chosen below
  5. Metabolic:
    5 Rounds for Time:
    – 5 Overhead Squats, (use a moderately heavy weight ~75% of 1 rep max overhead squat)
    – 10 Box jumps (full hip extension / stand all the way up at the top of the box)
    – 15 Wall-ball shots

At Home Workout

10 Rounds for Time (as fast as possible)