week 3

You should be a little stronger than you were a couple of weeks ago and able to complete considerably more lunges than your initial test.

If you're struggling with the program, don't lose heart. Some people will still be doing less than 21 consecutive lunges, but this is ok. Just repeat the week you struggled with until you're strong enough to move on to the next level - I promise it will be worth your while!

week 3: pick the appropriate column depending on your latest test results
Day 1
rest 60 seconds between each SET (longer if required)
  21 - 30 lunges 31 - 40 lunges > 40 lunges
set 1 13L 20L 22L
set 2 13R 20R 22R
set 3 9L 16L 18L
set 4 9R 16R 18R
set 5 max (at least 13A) max (at least 22A) max (at least 26A)
Day 2
rest 90 seconds between each SET (longer if required)
set 1 15L 22L 26L
set 2 15R 22R 26R
set 3 10L 18L 20L
set 4 10R 18R 20R
set 5 max (at least 15A) max (at least 24A) max (at least 32A)
Day 3
rest 120 seconds between each SET (longer if required)
set 1 17L 24L 30L
set 2 17R 24R 30R
set 3 11L 20L 24L
set 4 11R 20R 24R
set 5 max (at least 17A) max (at least 27A) max (at least 36A)
L = left leg lunge
R = right leg lunge
A = alternate leg lunge (e.g. 4A = left, right, left, right)

Hopefully you made it safely through the third week and you're ready to move on to Week 4. Keep up the great work - you're halfway through the program and well on your way to performing two hundred consecutive lunges.

Let's continue with the program and take a look at Week 4.

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