11-19-20 WEEK 3 of 3 week cycle. THURSDAY d/e lower

Main work

• Box squats 8x2x65% + 25% chain or band
  If you don't have access to chains or bands, use straight bar weight @85-90%. Percentage is based on your 1 rep box squat max. D/E days are  for speed, lower weight on the bar if it's moving slow
• Deadlifts 8x1x70% + 30% chains - if your speed is slow, remove the chains

Auxiliary work

• Reverse hyper 6x12 @80% of your 1 rep squat max
• Weighted calf raises 6x20
• Goodmornings 4x8-10 moderate weight
  work on keeping knees back, very arched back
• 200 med ball or banded goodmornings