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