4-8-22 FRIDAY lower

Week 2 of 3 week cycle
Note- max effort runs 4 week cycles. Volume days run 3 week cycles. THIS IS CONJUGATE. like 3 wheels in a cog running differently but at the same time.

• OPTIONAL: 20 Kneeling Jumps - complete 20 regular Kneeling Jumps or 20 regular box jumps.
  Note- box jumps are used to increase explosiveness and carry over to your squats. Do them with caution and moderate to your ability
• 6x4x55% BOX SQUAT WITH SSB @55% AGAINST 25% BAND TENSION
• 6x4x45% RAW CONVENTIONAL PIN 2 OR 3 (TOP OF SHIN) RACK PULL @45% AGAINST BAND
• 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%.
  CASEY- SKIP THIS. We start your "meet prep" next week.
• 1x100 banded hamstring curls
• 3x10 SINGLE LEG- LEG PRESS - or SINGLE LEG DEADLIFT 10 each leg
• 4x20 GHD (FACE UP) SIDE TO SIDES - 4X20 PER SIDE
• 1x100 cable pull thru