Tag: Goblet Deficit Reverse Lunge

Sit Down

Another busy day working on the kitchen, with a few hiccups along the way.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

4 Sets

  • 400/500m BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# DB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

Decided to use the seat on the bike today and it was still really tough! I got faster on the machines each time through.

Getting it in

Warm-up

  • 80′ Monster Walk
  • 80′ Lateral Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

4 Sets

  • 400/500m Standing BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# DB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

I ran and biked slower than usual. Another busy day working on house projects and I haven’t slept very well the last two nights.

Midline

  • 20 alt Single Leg Lifts (25# DB Overhead)
  • 20 Seated Leg Lifts over DB
  • 20 Overhead DB Sit-ups (25#)
  • 20 Plank Hip Dips

Those sit-ups were a killer.

Against the Wall

Warm-up

  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20 PVC Passes

Handstand Holds

  • 2x 30s Back to Wall
  • 2x 30s Facing Wall

It’s been too long!

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

3 Sets

  • 400/500m Standing BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# KB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

These are both great combos.

Conditioning Legs

Warm-up

  • 80’ Lateral Monster Walks
  • 80’ Monster Walls
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises

Legs / Conditioning

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

Start set after partner finishes their Goblet squats.

3 Sets

  • 400/500m Standing BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (30# KB, 2×55 plates)
  • 10 Sumo KB Deadlift (70# KB)

Start set after partner finishes lunges. Next time lower height of the deficit.

B smacked her leg when a pedal spun around so we didn’t do a 4th set or abs. We’re really enjoying this type of leg days.