Week 12 Day 4 Exercise 1 Barbell front squats
Train Like Jen - Gym Version: Week 12 Day 4
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29s
5 Sets
15 light reps
12 heavier reps with 3 second slow count on descend
10 heavier reps with 3 second slow count on descend
8 heavier reps with 3 second slow count on descend
6 heavy reps at regular tempo, no slow count
Note: Increase weight each set to a heavy set of 6. Also, increase weight and go heavier than the weight you did last time you performed these. Time to go heavier and out of comfort zone. Challenge yourself! Stay true to the 3 second counts. Rest 90 seconds between sets. Let’s go, you got this!
Up Next in Train Like Jen - Gym Version: Week 12 Day 4
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Week 12 Day 4 Exercise 2 Barbell or D...
4 sets of 24 alternating reps (12 reps each leg)
Note: This will target your inner thighs. Use a moderate weight for all sets. If you struggle keeping the form while using weight, drop the weight and just do bodyweight. Rest 90 seconds between sets.
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Week 12 Day 4 Exercise 3 Bulgarian Sp...
3 sets of
7 heavy dumbbell reps with a 7 second hold on 7th rep. Immediately drop the weight and perform 7 medium weight dumbbell reps with a 7 second hold on 7th rep, drop the weight and immediately perform 7 light weight dumbbell reps with a 7 second hold on 7th rep. Repeat on opposite leg. Ref... -
Week 12 Day 4 Exercise 4 Conditioning
8 minute amrap (as many rounds as possible in 8 minutes of)
12 alternating dumbbell snatch (15 pounds or heavish weight if possible)
12 dumbbell deadlifts with heavish weight
20 flutter kicks (works the core)
30 seconds runNote: Move consistently while controlling a heavish or moderate weight. ...
