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4 20 17 Legs workout routine
Barbell lunges 1. 45x8 2. 52x8 3. 57x8 Military press bar bell 1. 30x8 2. 37x6 3. 37x4 4. 30x7 Front squats 1. 45x8 2. 55x8 3. 60x8 Bent arm side raise/barbell standing row superset 1. 30/25x8 2. 30/27x8 3. 30x8/27x6...8 4. 30x8/27x6...8 Dumb bell curls 1. 50x8 2. 50x6 3. 50x6 4. 50x6 Stiff leg deadlifts w platform 1. 50x8 2. 95x6 3. 95x5 4. 95x5
Day Forty-Four
November 23rd Start 2:36PM Finish 3:55PM Weigh in 172.4lbs
20lb barbell squat 15x2 Squat 15x1 20lb barbell left lunge 10x2 Left lunge 10x1 20lb barbell right lunge 10x2 Right lunge 10x1
Lying left leg raise 12x3 Lying right leg raise 12x3 Keddleball 17lbs 8x3
Side to side (left) 17lbs 15x3 Side to side (right) 17lbs 15x3 V ups 10x3 Leg lifts 10x3
Treadmill Running .50 miles / 4:40 minutes / 72 calories
Walking .10 miles / 2:27 minutes / 11 calories
✓ Legs ✓ Abs ✓ Cardio ✓ Stretching
TUESDAY 04/06/13
Squat cleans
2 x 40 kg
2 x 50
2 x 60
2 x 70
2 x 75
2 x 80
2 x 80
These were ok, no failed lifts which was good.
Squats
5 x 60 kg
5 x 80
3 x 90
3 x 95
1 x 100
3 x 95
It was one of those days where the bar by itself felt heavy :/
The 95's were a grind which was annoying. Could only do the single at 100 'cos I almost got stapled at the bottom lol.
Barbell alt lunges
20 x 60 kg
20 x 65
20 x 65
These hurt. Will definitely be feeling them tomorrow!
No skills or met-con today, body was feeling shattered.
MONDAY 08/04/13
STRENGTH
Clean & Jerks
3 x 60 kg
3 x 65
3 x 70
These took a long time to warm up into.. But were good when they finally stuck. Did lots of extra jerks for feet placement practise too.
Front squats
3 x 80 kg
3 x 85
3 x 85
3 x 85
3 x 85
Tough! Last week I did 3 sets of 5 at 80kgs, glad to increase this week.
Alternating barbell lunges
20 x 60 kg
20 x 60
20 x 65
PR'd with 65 today! These were hard.
* * * * *
WOD
3 rounds for time.
5 Hang squat cleans (60kg)
10 Pull ups
20 Double unders
COMPLETED: 6.58 mins RX
Good little finisher! Did this one with Shan tonight.
The hang squat cleans were really good.. No missed reps thank goodness.
Pull ups were sweet! They feel so good after the chest to bar trainwreck that was 13.5 lol. Double unders were fine.
MONDAY 25/03/13
STRENGTH
Pull + Clean & Jerk (5x3)
3 x 67.5 kg
3 x 67.5
3 x 67.5
3 x 67.5
Supposed to do an extra set but wanted to leave some gas in the tank. These take so much out of you!
Front squats (3x5)
5 x 80 kg
5 x 80
5 x 80
No issues, but they felt heavy today.
Barbell lunges (3x10 - ea leg)
3 x 60 kg
3 x 60
3 x 60
So happy with these, 60 is the heaviest I've ever gone with lunges! Legs were jelly.
Med ball Russian twists (3x20)
20 w/10kg ball
20
20
* * * * *
WOD
For time.
20 KB American swings (32/24kg)
30 Toes to bar
400m run
COMPLETED: 5.20mins RX
Nice little finisher for today.
Swings were unbroken, but the TTB are brutal. My forearms were already smoked from holding the bar for lunges, so I wasn't able to hold onto the bar as long as I would've liked to.
When warming up for this, I was able to string reps together, but as soon as the wod started, I kept losing my rhythm, so went back to doing them in singles with the extra kip in the middle.
The 400m run afterwards was actually quite nice.
* * * * *
After the wod... Thanks to some advice from Shan and Dru - I GOT MY FIRST STRICT MUSCLE UP!!
Then afterwards almost strung together two kipped ones!
Got the first one pretty easily (WHERE WERE YOU ON 13.3), then went to go for a second rep, but just didn't lean forward enough and I lost my mojo and fell. I could've gotten it if I fought for it.
So excited to keep practising these.. Goal for the next couple of weeks is to string together 5. CHE HOOOOO!!
