Fitness, Uncategorized, workouts

Triple Threat – Day 19 (Leg Day)

Today is one of those workouts that gives you the opportunity to really test your strength and crush each exercise with power and strength. It’s definitely a lower body intense workout, and with low rep ranges it will really challenge my strength (as opposed to hypertrophy), which is always a lot of fun. I’m especially looking forward to going really heavy on the deadlifts since it calls for 6 sets of only 3 reps. I’ll need to spend some extra time on my warmup and really pay attention to my form though because last time I did deadlifts my lower back and knees gave me some trouble. I’ve found that if I don’t do deadlifts every other day or at least 2 times per week, I lose ground quickly. So I’m hoping to use over 215# for the sets of 3 reps, but we’ll see.

I’ll be doing front squats instead of hack squats, and I’ll probably go for 8 reps instead of 6 since I’m only comfortable using 100# (I don’t have a squat rack). Every other exercise is pretty straightforward and I’m loooking forward to giving my all during this workout. Stairs should be my enemy tomorrow 🙂

Brief question: How many of you guys (or gals) have tried the CrossFit Open workout 17.1? I’m thinking of trying it and recording it for my Youtube channel next week, and I would love any tips you guys have to offer 🙂 

 

dead

 

DAY 19 – LEG DAY/STRENGTH

 

Deadlift – 6 sets of 3 reps at 90% 1RM

Hack Squat – 4 sets of 6 reps at 80-85% 1RM

 

Giant set:

Dumbbell Split Squat – 3 sets of 8 reps

Single Leg Deadlift – 3 sets of 8 reps

Weighted Glute Bridge – 3 sets of 8 reps

 

Superset:

Speed Squat – 3 rounds of 1 minute

Dumbbell Seated Box Jump – 3 sets of 10 reps

 

 

 

 

 

 

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