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- OPTIONAL: MAX HEIGHT BOX JUMP FROM SEATED POSITION (BOX HEIGHT SAME AS BOX SQUAT DEPTH)
- FOR SQUATS & DEADS... SLOW DOWN the decent. The speed is to come up and explode. I see some of you losing back tightness at the bottom of the squat because you're trying to go fast. Slow it down a little so that you keep tight on the way down and explode up
- 8x3x55% STRAIGHT BAR @55% AGAINST 25% CHAINS
- 8X3X50% COMPETITION STANCE DEADLIFT @50% AGAINST 20% BAND TENSION + 10% CHAINS
- RAW LIFTERS ONLY *Do this set right after Speed Squats, Before Deadlifts ------ Squat Straight Weight Top Set: 2 Sets of 5 Reps increasing 2-2.5% from the week before. If you are just starting, start with around 60% of your max. When you come to a week where you fail, the following week you will decrease reps to 2 sets of 3 reps, continuing to increase weight each week. When you come to a week where you fail your sets of 3, deload for the next lower body workout and then test your max the following workout (1 week later, minimum). Then, restart the cycle with your new 50%.
- 3x10 18-20" STEP UPS (YOUR HIP SHOULD BE SLIGHTLY BELOW PARALLEL WHEN YOUR FOOT IS ON THE BOX) WITH MAX DUMBBELLS
Shannon- sub with Single leg dead or leg press if needed
- 3x10 weighted back extension
- Belt Squat Marching
3x2 Minutes, Heavy Weight:
Each Set:
:30 Narrow Marching
:30 Ultra Wide Marching
:30 Stiff legged deadlifts (no barbell)
:30 Squats
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