4-25-22 MONDAY lower

We start a new 3 week cycle

• Rita, Diane, Angelica-
  Comp squats 5x4x70%
  paused squats 3x6x50-60%
  Same auxiliary as below
• Kim- comp squat 3x1x70-75% (next week is deadlift opener so stay moderate this week)
• Casey Comp squat 3x1x80% - be sure to get depth
  Same auxiliary as below
  
  Everyone else not prepping for comp

 

• TOP OF SHIN RACK PULL AGAINST BANDS - WORK UP TO A 1 REP MAX

Auxiliary work

• 3X10 SSB BACK LOADED DEFICIT STATIONARY LUNGE
• hamstrings-  your choice from below
  3x10 pulley machine hamstring curls
  3x30 banded
  3x10 banded inverse curls
• 3x15 SINGLE LEG REVERSE HYPERS
• 4x15 DECLINE SIT UPS WITH DB OR PLATE AT CHEST