Today the intensity was heightened for legs with pyramids, high reps, and super sets. We had five competitors so for maximum performance we broke off into groups of two and three.
Group of 4 super sets: tempo here was go go go go, rest 30 sec go go go go rest 30 sec. till all 4 sets were completed with each one pyramided to the competitors strength.
Sitting knee extensions x 25 x 4 sets pyramid up
Sitting knee extensions focus on tear drops x 25x 4 sets pyramid up
Lying hamstring curls x 25 x 4 sets pyramid up
Standing glute kick backs x 25 x 4 sets pyramid up
Total 400 reps
Group of two super sets pyramided up in weight. Tempo was go go rest 30 sec go go rest 30 sec.
Incline leg press x 10 x 5 pyramided up ending with 4 plates each side.
Seated leg press x 10 x 5 the whole stack 350 through all 4 sets.
Total reps 100
Ultimate squats: no super sets, pyramided, deep to the floor.
Free weight squats 15 x 4 sets #95, #115, #135 reps counted if butt hit marker off floor.
Since we had groups of two and three I didn't have the other three competitors routine to blog.
A great conditioning training session my legs were numb when I left but felt so good. Always, I down my amino acids then a protein drink after training.
Happy Training!
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