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Article: Bulgarian Split Squats

by: Ben Bruno

Warm-up/ Mobility: 

Couch Stretch x 2 min each leg

-then-

Bench Squat Jump 5 x 3

- Rest 30s between

- Jump as high as you can, bringing your knees to your chest as you jump over bench

- Be fast and explosive, this should be a bounding exercise

A.) Front Squat (3 x 5) Wendler Week 1, Cycle 2

65% +10lbs x 5
75% +10lbs x 5
85% +10lbs x 5+

- Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 10# to your lower body lifts.

- When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Single Leg Work:

DB Bulgarian Split Squat (Goblet Squat Hold) - 4 x 6 

Note: In the back squat, the limiting factor is typically the lower back. In the front squat, it's the upper back. In the BSS, you essentially eliminate those limiting factors and are able to hone in more directly on the legs. Moreover, because you're not loading the spine as heavily, it doesn't take as long to recover, so you're able to do them with greater frequency, potentially leading to greater strength and size gains.

C.) Posterior Chain:

Romanian Deadlift 3 x 10 

D.) Conditioning: Rowing 

10 x 250m, :30 rest