Today was a good heavy leg day with the weights followed by an excellent circuit training called "Grasshopper". I immediately thought of the insect but then remembered how much I loved the old TV show Kung Fu from the 70s and found this photo of Kane and his Master!
Weight Training:
Heavy Dumbbell Squats
Heavy Dumbbell Lunges
Heavy Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Bodyweight Calf Raises
Back Squats with Heavy Chains
WOD: "Grasshopper..." (Each exercise for one minute and fifteen seconds. Three sets with a one minute break between sets).
Dynamic Prisoner Step-ups
Weighted Walking Lunges
Glute/Hamstring Developer
Weighted Step-ups
Crunches
Wall Sits
Bear Hug Sandbag Squats
Have a Great Day!
Today we cycled back to legs and did a heavy lifting session with a pretty tough circuit. Three folks showed for the circuit training and it was really fun!
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Bodyweight Calf Raises
Glute Hamstring Developer
Deep Back Squats with Heavy Chains
"Legs Like Tree Trunks" Each exercise for one minute and fifteen seconds. Do three full sets. One minute rest between sets.
Box Sprints (Mark off a 10m x 10m area with cones. Sprint forward from one cone to another. At the next cone side step left to the next cone. When you get to the third cone back pedal to the fourth cone. At the final cone side step quickly to the right back to the beginning. Repeat.)
Weighted Lunges
Box Jumps
Glute/Hamstring Developer
Sandbag Squats
Prisoner Step-ups
Crab Walk with Band
Have a Great Day!!
