Week 4 Day 4 Exercise 1 Landmine Sumo Squats and Walking Lunges
Train Like Jen - Gym Version: Week 4 Day 4
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52s
4 sets of
12 ½ rep into full rep of landmine Sumo Squat immediately followed by 20 alternating walking lunges or lunges in place
Note: Increase weight each set to a heavy weight on the landmine squat. Keep the alternating lunges at a moderate weight. Rest 90 seconds between sets.
Up Next in Train Like Jen - Gym Version: Week 4 Day 4
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Week 4 Day 4 Exercise 2 Back Squats
4 sets
12 fast light reps
10 heavier reps with a 3 second slow count on descend each rep
8 heavier reps with a 2 second slow count on descend each rep
6 heavy reps at regular tempo (no slow count), drop the weight to a light weight and perform maximum amount of reps possible at a fast speed unti... -
Week 4 Day 4 Exercise 3 Landmine Sing...
3 sets of 12 reps each leg
Notes: Increase weight each set, rest 90 seconds between sets. -
Week 4 Day 4 Exercise 4 Conditioning DT
5 rounds of DT
12 Dumbbell Deadlifts
9 hang power cleans
6 push jerks
Note: Use a heavy dumbbell weight today and challenge yourself. Move from one movement to the next and in between rounds with as little rest as possible, stay moving! This is my favorite workout of all time so enjoy!
