We are going to spend the next few weeks focusing on single leg (unilateral) strength. You are going to balance out the strength between your stronger and weaker sides. You are going to see an increase in muscle size. And you are going to feel way stronger when you go back to traditional back squats and deadlifts.
Your goal is to just try to be at least 5% stronger each week. Shoot for 3-4 sets of 10 reps each week. Once you can do that, bump the weight up. That will probably knock you down to 8 or 9 reps and that’s fine! Next week, you can use the same weight and shoot for 3 sets of 10 or increase again anyway, but you MUST get at least 8 reps per set. Whether you go up in reps or weight, you are still getting stronger and that’s what we want 🙂
Schedule will look like this:
Monday – BB BSS + Metcon
Tuesday – Olympic lifting + Intervals
Wednesday – SL Deadlifts + Metcon
Thursday – Olympic Lifting + Metcon
Friday – Heavy Front squat +Metcon
Saturday – TeamWorkout
4 Sets Increasing Effort
8 Devils Press
10 DB Deadlifts
12 Squat Jumps
rest 30sec-60
Then…
Strength
Barbell Bulgarian Split Squat
8-10 Reps on each leg
SUPERSET with/
10 Goblet Squat 21×1
Then…
AMRAP 13
200m run
5 db burpee cleans 50/35
10 alt db hang snatch