Krista’s Birthday Training Bash
The Power of 8 - LEGS
Order –Exercise SetsxReps Tempo Rest
A1 – Front Squat 8x3 Cluster 4010 0:10 / 2:00
A2 – Rack Good Morning 8x3 Cluster 4010 0:10 / 2:00
B1 – Leg Extension 3x8 2011 1:00
B2 – Hamstring Curl 3x8 3010 1:00
C1 – Front Squat 1x16 2010 0
C2 – Hamstring Curl 1x16 2010 0
C3 – Leg Extension 1x16 2010 0
C4 – DB Romanian DL 1x16 2010 0
If anyone cares to celebrate my birthday with me... or even if you don't and just want a kick ass workout... then give this a go anytime tomorrow.
It is my 35th birthday tomorrow and it is the 8th day of the 8th month, 2008. And hey, 3 + 5 = 8!
So rather than an 8 x 8 workout, which is kinda boring and repetitive, I decided that reps or sets must be 8, equal 8 or be a multiple of 8, but I would combine strength, hypertrophy and lactate into one workout.
Cluster - this means you do a single rep at around 90% of your 1RM (85% for less experienced trainees... up to 95% for you elite kinda crazy nuts) and do 1 rep, 8 times to equal your set of 8. Rerack the bar and rest 10 seconds between each rep.
Then let us eat cake! This workout is carb-worthy. I think Angel Food cake is appropriate PW ... it's low fat isn't it? How about angle food cake, blueberries or strawberries and a protein shake (I highly recommend Dymatize Elite vanilla).