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Dynamic Lower Monday

August 16, 2010

"Strongman" is Caveman for: "Dude who brings home dinner"

Gotta start doing some strongman work.  Until I can start making my own Atlus Stones, Hills and Box Squats will have to do.

WORK: Dynamic Lower

  1. Z-Health Warmup
  2. Shoulder Work
  3. Jump Rope
  4. Squat Jumps – 3 x 3 reps
  5. Box Squats
    • Warmup slowly (not rep speed, do a ton of warmup sets)
    • Work up to 67% 1RM
    • 8 sets x 2 reps
    1. Single Leg Move (Bulgarian Split Squats, Lunges, Etc) 5 x 10
    2. Drop Jumps – 2 x 3 reps
    3. Drop Jumps with Vertical Leap – 1 x 3 reps
    4. HILLS (do less than normal.  Kill it, but do 70% or so of the max number you’ve done.  Trust me.)

    I have come to here to chew bubble gum and kick ass

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