4-22-22 FRIDAY lower

We are starting a new 3 week cycle for squats

• 20x1 Box Jumps
• 5x5x50% + 25% chains Box squats- use camber bar if possible
  Rita, Diane, Angelica & Kim- comp deadlift Deadlifts 5x2x70-75% -skip the 2x5 squats and move onto auxiliary work
  Casey- Deadlifts 5x1x80%- skip to auxilary work
• 5x5x40% + 25% chain or band COMPETITION STANCE 1" DEFICIT DEADLIFT @40% AGAINST 25% BAND TENSION
• *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%.
• 4x8 Bulgarian Split Squat
• 3x8 weighted Glute focus back extensions
• 3x20 HEAVY DUMBBELL (2) STIFF LEGGED DEADLIFTS
• 4x15 HANGING KNEE OR STRAIGHT LEG RAISES
• 1x200 BANDED HAMSTRING CURLS