GENESIS 4.4

A.
Every 2 minutes for 10 minutes (5 sets):
Power Snatch x 2 reps

Increase load each set as long as the movement is sound.

B.
Two sets of:
Front Squat x 8-12 reps

Increase weight each set as long as you are staying within the rep range; rest 2:00.

Then:

One set of:
Front Squat x 15 reps

After your final working set of 8-12 reps, decrease the weight by ~ 15% and give me one back off set of 15 reps. This isn’t meant to be “all about” – I just want some additional volume here.

C.
Two sets of:
Rear Foot Elevated Split Squats x 8 reps RT
Rear Foot Elevated Split Squats x 8 reps LT
Rest 1:30
Single Leg Standing Calf Raise x 20 reps RT
Single Leg Standing Calf Raise x 20 reps LT
Rest 1:00

Hold one dumbbell in the Goblet position for the RFE Split Squats. Increase the weight each set as long as the technique is looking solid.

For the Single Leg Standing Calf Raise, stand on top of a 45# plate and go SLOW and CONTROLLED. If you don’t hit 20 reps that’s fine – I just want you to go slow and controlled with each leg, pausing at the top and at the bottom of each rep.

E.
Two sets of:
Single Arm Farmer Carry x 30 yards as heavy as possible.

No rest between arms. Rest 1:00 between sets.

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genesis legday