8.11.26 Lower Body Strength + Power

Duration: 60-75 minutes

Equipment: Rack, dumbbells, bench/box

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5 rounds, superset:

• 5x Tempo Back Squat

  (slow down, pause at bottom, quick up)

• 10x Jump Squat

Rest 2-3 minutes in between rounds

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5 rounds, dropset:

• 4-6x Barbell Romanian Deadlift

  remove ~30% of the weight, then:

• 4-6x Barbell Hang Cleans

Rest 1-2 minutes in between rounds

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4 rounds, superset:

• 6-8x Bulgarian Split Squats

• 6-8x Explosive Bulgarian Split Squats

Rest 1 minute in between rounds

Finish both exercises on one leg before moving to the other leg

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Finisher

60 Thrusters (Dumbbell or Barbell)

every time you need to break, complete:

• 5 Gorilla Burpees

• 30 Oblique Heel Taps

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Tempo Back Squat

Jump Squat

Barbell Romanian Deadlift

Hang Clean

Bulgarian Split Squat

Explosive Bulgarian Split Squats

Thruster

Gorilla Burpee

Oblique Heel Taps