Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Leg Focus Workout

Warm up:
Snatches with a light bell….x 10, Backwards drag bell across the room, 10, drag bell, 10, drag bell, 10 drag bell, 10, drag bell, 10
Alternative: Snatches/Body weight Squats

Squat, squats (like down hill skiing with no weight)….till pain! =)

Workout:
Front Squats with another bell in Dead Hang/Sumo x 5 L/R
S/Set Something
X 3 sets. Rest as needed.

Squat, squats….till pain! =)

Drop Set Training:
Single Bell One Hand GS Dead Swings x 15 L/R, 10 L/R, 5 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)

Single Bell One Hand GS Dead Lifts (or Sumo Squats) x 15 L/R, 10 L/R, 5 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)

Single Bell One Hand Front Squat/Sumo Combo x 8 L/R, 6 L/R, 4 L/R
Then: 5-10 Sandbag Station Front or Back Squats (You choose size of Bag)

Next:
For time: 1 min each, no rest.
1. Jerk (Newbies Swinging Cleans)– 30 Seconds L/R
2. Snatch (Newbies 1 Hand Swing) – 30 Seconds L/R
3. Long Cycle (Newbies Clean/Heel Stomp, re-clean each one) – 30 Seconds L/R
= 3 minutes.

Next:
1 or 2 bells cleaned and Stationary split lunge into a Press
(Newbies = no press or use Single bell) x 5 L/R
S/Set with Squat, squats….till pain! =)
X 2-3 sets
Rest as needed.

Enjoy! Liberty