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- 6X4X60% BOX SQUAT WITH SSB @60% AGAINST 25% BAND TENSION
Kim, Diane, Rita - Comp deadlift 5x1 work up to a heavy. This isn't max effort, just work up to a heavy- ish and shut it down (skip the rack pulls). DON'T STRESS ABOUT THE WEIGHT
Casey- Comp squat 5x2x60%. Your squat opener is on monday so don't push too hard on auxiliary (skip the rack pulls). practice commands and video to make sure you get depth
- 5x4x50% CONVENTIONAL (TOP OF SHIN) RACK PULL @50% AGAINST DOUBLED MICRO MINI (UNDER 405 LB MAX RACK PULL) OR MINI BANDS
- *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%. RITA, DIANE, CASEY, & KIM SKIP THIS
- 4x8 back extension deadlift - video here
- 1x100 LEG EXTENSION
- 4x10 each direction STIR THE POT
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