05.15.2008 - Matt K

Leg Day


1. Warm up 2 sets up back squats

2. Circuit 1 (no rest between exercises, rest between sets)
a. 8x back squat w/ resistance bands
b. 350m row (fast)
c. 10x hanging leg raises
d. rest

3 sets

(My YMCA has one substandard rack and wack bands so I put 205 on the bar and attached the bands to the bottom of the rack, getting extra resistance in probably the top 2/5 of the squat)

3. Cleans
Warm up for 2 sets then
5 sets of 5 cleans

(I was pulling from the floor so my first clean of each set was a power clean)

4. Last Superset
a. 10x each leg Lunges w/ Dumbells (Calf raise after each step)
b. 10x Incline crunches w/ twist (holding med ball)

3 sets

1.5 mile easy jog cool-down

stretch