Batman working those quads. Last Saturday’s workout spotlight: Leg Extensions 10 sets x 10 reps and only 30second rest.

WOD: Holy Quadriceps Batman! 205-08-29

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB)
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
• Build up to work sets
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Bench Press: 3 x 6 reps

B. BB Romanian Deadlifts: 4 x 8 reps (3.0.1.0)

C. BB Power ¾ Cleans: 3 x 6 reps

D. Leg Extensions (gvt): 10 x 10 reps

E. Seated Lat Rows (100s): 5 x 20 reps (2.0.1.0)

F. Lat Pulldowns – 2hands to 1hand w/ handles: 4 x 8 reps (3.0.1.0)

G. DB Chest Flyes + Press superset – Incline to flat (30°, 15°, 0°): 4 x 8³ reps (2.0.1.0)

H. BB Close Grip Tricep Bench w/ tension: 4 x 8 reps + dropset (3.0.1.0)

Train