Cut my time for the leg workout from 80 to 70 minutes and my weight is holding at 205. Personal record on the overhead squat and the deadlift but need to work on the squat cleans and straight leg deadlift where I just did not have it today.
The focus on legs is to build strength for hill/mountain climbing and running through mud.
Warm Up:
- 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
- 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
- 30 Crunches (http://youtu.be/1V4RXxLHNCY)
- 20 Pushups (http://youtu.be/Eh00_rniF8E)
- 10 Burpees (http://youtu.be/O7_TBHno0Os)
Leg Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
- Overhead Squat (http://youtu.be/CqnxSlyvr-k)
- Deadlift (http://youtu.be/nFw69zIssgQ)
- Squat Cleans (http://youtu.be/VIUufMHQA4A)
- Straight Leg Deadlift (http://youtu.be/ED7_ScjanTs)
Rockin the 10 core reps (sit ups, elevated feet russian twists with weights, leg ups, decline crossover sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.
Notes / Results:
- Weight: 205. Holding. If this is a high then in the next couple of weeks I should shoot down closer to 200.
- Time: 70 minutes. Improvement here since my other leg workout days have taken 80 minutes. Goal should be to get to 60.
- Overhead Squat - max 10 reps @ 75 pounds on 5th circuit. Will take this higher next time.
- Deadlift - max 10 reps @ 140 + bar on 5th circuit. Maxed at 6 reps on 4th circuit but came back at same weight on 5th for all 10 reps. Progress.
- Squat Cleans - max 5 reps @ 55 pounds on 3rd circuit. This one is killing me. Probably because I am getting a lot lower to start the squat and identifying muscles that need a little work. 4th & 5th circuits @ 55 were painful.
- Straight Leg Deadlift - max 6 reps @ 125 + bar on 3rd circuit. On 4th circuit I took it down to 110 and still couldn't get through 10 reps. Same with 5th circuit. Glutes and hamstrings just did not have it today.
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