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- Warm up:
glutes and upper back
It's also a good idea to do a few one side weighted stability movements: you could do a banded kb suitcase carry or walk outs with barbell (db hanging on one side). This is super important for getting those inner back muscles activated
- Box Squat with Giant Cambered Bar or SSB BAR @60% Against 25% Band Tension (bands over bumper plates) 5x2 Then 3 Sets to Build to Heavy Double
- 8X2X55% COMPETITION STANCE DEADLIFT @55% 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 GLUTE HAM RAISE AGAINST BAND (IF ABLE)
- 4X20 DOUBLE KB STIFF LEGGED DEADLIFTS IN BELT SQUAT MACHINE (MAX BAND TENSION ONLY ON CARRIAGE) *OR BANDED MARCHING SET UP IF NO MACHINE
- 4X15 AB ROLLOUTS *note use band if you're unable to do these. Watch your back. If needed pick a different ab
- Finisher:
100 KB SWINGS INTO BAND (HORIZONTAL AT WAIST), 70 (men)/44 (women) *note: this is just recommended weight by laura but choose what you need
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