Week 10 Day 1 Exercise 1 Back Squats
Train Like Jen - Gym Version: Week 10 Day 1
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27s
5 sets
Set 1 15 reps at light weight – smooth and controlled
Set 2 12 heavier reps with 1 second pause at the bottom of each rep
Set 3 10 heavier reps with 3 second slow count on descend each rep
Set 4 8 heavier ½ rep from the bottom into a full rep 8 times, 1 rep = ½ rep from the bottom (squat all the way down, then stand up half way up only, stop, then back down, this is a ½ rep, then from the bottom all the way up for a full rep, this is ½ rep from bottom into a full rep. Repeat this 8 times.
Set 5 8 heavy reps (slightly heavier than your usual), immediately drop the weight to a medium weight and perform 10 reps, immediately drop the weight to a light weight and perform 15 reps. Keep transition between weights as fast as possible.
Note: This is your hardest exercise of the day, embrace it! Pay attention to holds, slow counts, ½ reps into full reps and intensity. Here is where we tone those legs, have definition and get strong. These are intentional so don’t ignore the instructions! Rest 2 minutes between sets.
Up Next in Train Like Jen - Gym Version: Week 10 Day 1
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Week 10 Day 1 Exercise 2 Bulgarian Sp...
4 Sets of 12 reps each leg
Note: Increase weight each set. Rest 90 seconds between sets.
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Week 10 Day 1 Exercise 3 Hack Squats
3 Sets of 15 reps with a 3 second slow count on descend each rep
Note: Increase weight each set. Pay attention to slow count. Rest 90 seconds between sets.
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Week 10 Day 1 Exercise 4 Conditioning
21-15-9
Plate to overhead 15 lbs (modification if no plate available: double dumbbell snatch)
Push-ups (see video for modifications)
Alternating jumping lunges
Notes:
Order of the workout is as follows:
21 plate to overhead or double dumbbell snatch
21 push-ups
21 jumping lunges
15 plate to over...
