Leukemia & Lymphoma Society
Friday 4.21.17
April 20, 2017
Tuesday 4.25.17
April 24, 2017
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Monday 4.24.17

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1.SQUAT WAVES

Week #3, and our final week with the 6/4/2 repetition waves.

Wave #1

Set #1 – 6 Back Squats @ 66% of 1RM Back Squat

Set #2 – 4 Back Squats @ 71% of 1RM Back Squat

Set #3 – 2 Back Squats @ 76% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 71% of 1RM Back Squat

Set #5 – 4 Back Squats @ 76% of 1RM Back Squat

Set #6 – 2 Back Squats @ 81% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 76% of 1RM Back Squat

Set #8 – 4 Back Squats @ 81% of 1RM Back Squat

Set #9 – 2 Back Squats @ 86% of 1RM Back Squat

10-Rep Front Squat

Set #10 – 10 Front Squats @ 58% of 1RM Back Squat

2. BODY ARMOR

“Body Armor” sessions will build durability into our foundation. Through routine exposure to a varying lineup of strength-building exercises, we will layer on “body armor” on a weekly basis. It’s end result is an athlete with raw work capacity. What we will also find is that is greatly improves injury prevention, strengthening the body in ways we don’t typically train. These sets are not for time, but we do want to move with a purpose. The value lies in our approach here.

3 Sets, Not for Time:
10 Romanian Deadlifts (moderate load) – Video HERE
20 weighted Sit-Ups 
30 Hip Extensions https://youtu.be/vhxhgkYHeWg
40 Banded Pull-Aparts – Video HERE
200 Meter Kettlebell Carry*

– On the Romanian Deadlifts, a moderate load here that allows for unbroken sets each round. Technique > Loading.
– On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position (same as our primer today)
100-150m – At the hang
150-200m – Front Rack position