9-24-21 FRIDAY lower body

9-24-21 FRIDAY lower body

Main work

  • Box jumps 5x5
  • Speed Box squats 10x2x50% + 25% chain or band
  • Speed deadlifts- comp stance 10x2x65%

Auxiliary work

  • SSB goodmornings + bands 3x10
  • SSB stationary lateral side lunges 3x10 each side
  • Heavy KB swings w/bnd at waists 4x20
  • Hanging straight leg lifts 3x15
  • finish with:

    4 Sets:
    100 Meters Forward Sled Dragging @25% of Deadlift 1RM
    25 Band Good Mornings

     

    October 3rd competitiors

    Squats 5x5x65%
    Gms 3x8 moderate
    Reverse hyper 3x12
    45* back 3x20 bodyweight
    Abs x bunch