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Design-a-TF's-Training-Session Anonymous
BROS of /fit/. i am going to give you the opportunity of a lifetime. To design the lower body training session I will do later this evening.

here's what is was originally. just so you know what you are changing up!

A DB snatches
B Sumo DL
C Seated Goodmorning (sumo stance)
D-1 Bulgarian Split Squats
D-2 GHRs

I'm entrusting my /fit/ness to my bro's.
in 2 hours, i will leave for the gym and do whatever you bro's have decided for me to do by the last poast.
>> Anonymous
curl squats
>> Anonymous
Swith DB Snatches for Cheater Curlz.
>> Anonymous
IT'S PLYOMETRIC DAY MOTHAFUCKA

Skip rope (warm-up)
Standing broad jump (medium intensity) 3x10
Back SQUATZ 6x4
Altitude drops (10 drops)
>> Anonymous
Tabata front squats.

Enjoy your DOMS
>> Anonymous
>>378708

i second this, seriously

do it twice
>> Anonymous
>>378708
This is probably a stupid question, but are these just body-weight squats?
>> Anonymous
>>378751
here,

Just to clarify, I know what the Tabata interval thing is, just wondering if you would do bodyweight squats for it.
>> Anonymous
>>378757
no.

you would do a normal front squat. probably at 50 to 60% of 1RM, depending on how bad of a dude you are.
>> Anonymous
>>378761
Cool, thanks brah.
>> Anonymous
Lol weighted tabata anything is a bad idea. I did tabata air squats while holding a 10 pound medicine ball for 8 intervals. Fuck, afterwards my quads tightened up so much they locked out my knees at a 100 degree angle
>> Anonymous
>Lol weighted tabata anything is a fucking great idea

Fixd for you
>> Anonymous
>>378786
sounds good to me, anything that makes you sore enough you can't use it again is awesome. it's hard finding training regimes that do this after you get past the beginning phase of fitness
>> CWheezy !!bJFrM5LONOF
Do max effort good mornings.

Then some front squats.

db snatches are good, keep those.

glute hamraises.

and then whatever you feel like, you should be pretty fucked up after this
>> CWheezy !!bJFrM5LONOF
>>378844
3 rep maxes for the first 2 ones.

it depends on the dp snatch, don't go that heavy, but do like 6 sets of three.

And then 5-8 for the glute hamraises. And then whatever you feel like after this
>> Anonymous
i think the last time I had crippling soreness was when I did 400m walking lunges, yes my legs and ass were gone for 2 days
>>  
>>378830
So true. I actually miss being sore sometimes, I feel unaccomplished when I feel like a million bucks the next day.

OP, interval squat thrusters.
>> Anonymous
>>378844

you hardly changed OP's original programs. you just dropped the sumo deads and upped the goodmornings.

front squats and BSSs are pretty damn similar.

and he already has GHRs = glute ham raises

wuts new?
>> Anonymous
I have a brilliant leg training idea for our resident strongman.

Long, slow distance running.

Bwahahahahahahh
>> Anonymous
CWheezy, delivering shit advice as always.
>> Anonymous
I still dont have program yet. you guys get an extension of 30minutes as i am watching this shit storm that is the debates....

uggh.
>> Anonymous
>>378908
just do the tabata front squats faggot

after that do some box jumps.
>> Anonymous
>>378908
squat thrusters, pussy
>> Anonymous
gentlemen bros, if i may, please address this day's programming as a STRENGTH session?

i appreciate the commentary on anaerobic condition sessions, but we'll do THAT thread at a later point, as what i'm looking forward today is of a different nature

inb4rippetoe
>> Anonymous
debates over, time for gym. Where’s the program?

well /fit/? is this how i am repaid for all the gracious, benevolent help i have consistently and selflessly given to /fit/?
>> Anonymous
...
>> Anonymous
>>379006
>>378698

Oh looky, do the plyometric program. One day isn't going to kill you
>> Anonymous
     File :-(, x)
chuck is getting angry. so is louie.
>> Anonymous
Walking lunges
Back squats
Snatch-grip deadlift on a platform
Reverse Hyperextensions
>> Anonymous
>>379046
No-neck Louei?
>> Anonymous
I don't think cscs is really going to do any of our workout ideas. He just created this post so he can laugh at us.
>> Anonymous
>>379081
actually i did

time got cut short in the gym, so i finished the session outside doing "tabata-ish" protocols of BW squat and jumps.
...but this would have happened regardless of my thread...