After an abysmal showing at APF Equipped Nationals, I'm now in an off season mode of training. Currently, I am in a strength block building up strength and weaknesses to prepare me for a meet prep cycle for WPC World's in November.
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Wednesday I was able to get back into the rec and knock out some extra leg work. Quite a bit of work was done, but I made sure to keep everything pretty light, and didn't work all that hard. It was just enough to get sweating and get some blood flow into my legs. I've really got to make this day an emphasis on my glutes and quads, so that will typically be what is trained on Wednesday's, but there will still be some other general leg work for work capacity and blood flow work. Absolutely loved the pump after the brutal Tuesday.
Items Used in this Training Session
Warm Up
Bike - 5 min
A1) Leg Press
Couple warm up sets of 10
4x30
B1) Single Leg Hack Squat
3x10 per leg
C1) GHH/Back Extension
6x30
D1) Leg Extensions
150 total reps
E1) Hip Abduction Machine
3x30 sec hold
2x30 (reps)
F1) Seated Calf Raises
4x12
G1) Single Leg Calf Raise
2 sets of failure per leg