11-19-20 WEEK 3 of 3 week cycle. THURSDAY d/e lower

Main work

  • Box squats 8x2x65% + 25% chain or band
    If you don't have access to chains or bands, use straight bar weight @85-90%. Percentage is based on your 1 rep box squat max. D/E days are  for speed, lower weight on the bar if it's moving slow
  • Deadlifts 8x1x70% + 30% chains - if your speed is slow, remove the chains

Auxiliary work

  • Reverse hyper 6x12 @80% of your 1 rep squat max
  • Weighted calf raises 6x20
  • Goodmornings 4x8-10 moderate weight
    work on keeping knees back, very arched back
  • 200 med ball or banded goodmornings

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