#chickswhocrush

[rubyrubyred]

-How to get crushed by a 10lb kettlebell or why 20-rep sets are for chumps, like me-

Look. I am absolutely not recommending that you do this workout. This was some bullshit. I’ve long been a fan of the 20-rep set, much to the amazement and chagrin of my bros. They all think I’m crazy (cuz they weak). If you can hang in there for 20 reps of something you’d normally do 10 of, in my book, you’re a beast. If anyone thinks a 12-rep set is "endurance" I chortle in their face. This is definitely my preferred form of cardio, cuz it takes me about two minutes for my pounding heart to recover from a set.

But, I’ve been utterly trashed the last three Tuesdays, since Monday is "high rep day," (and yeah, it took me till weds night to post this).

So yeah, don’t do this to yourself. I’m sure somebody’s gonna show me a study that proves that 20 rep sets kill your gainz anyways.

And now that I’m almost recovered, tomorrow’s (delayed by one day) workout of 8-10 reps will feel like a fucking breeze.

That’s how DUP (daily undulating programs) work. You change up the rep scheme, because… science.


vid 1: Hip Thrust - 20x175


vid 2: Kettlebell Hip Flexor Leg lift - 12x10 measly fucking pounds. Thanks to my bro, @andynohandle for the sassy voiceover. This took the longest of any set!

vid 3: Shortened Split Squat - 20x40lbs (2x20). The forward head position at the end really bothered me so I tried to clean it up in the second set, video 5. 


vid 4: Goblet Squat - 20x50lb, slight heel elevation for a lil’ quad emphasis


vid 5: Shortened Split Squat - 20x40lbs (2x20). The other side. Left groin/hip-flexor feels like shit.

vid 6: Andy, with the 70lb DBs, cuz he’s a beast.


photo: 7: The board


photo 8 & 9: Mid-workout snack.

photo 10: The final workout.


I didn’t have time to video the rest of the day’s adventures because I only had 40 minutes to finish upper body and shower before kicking everyone else’s ass in the Monday night double bootcamp. But I fucking did it, didn’t I?

#lifting #legday #legendurance #legendary #DUP #hipthrust #hipthrusts #splitsquat #splitsquats #gobletsquat #gobletsquats #hipflexors #bkbchicago #westlooptrainer #chicagotrainer #chickswhocrush #womenwholift (at Brooklyn Boulders Chicago) https://www.instagram.com/p/Bxgg_urFArB/?igshid=hz8hbg9unjc2