New assistance work and squats!
2RM Tempo Back Squat for best loading for the day…
* Lower down for 3 SLOW seconds before standing up quickly, holding for 2 seconds at the top then descend for another slow 3 secs for the 2nd rep…
* 15-20 minutes depending on class sizes
Hamstring Drop Negatives (5 Slow & Controlled seconds before pushing back up with your arms for 5 total reps)
1:00 DB Front Rack Hold w/ a heavy DB (50-70/70-100#)
* Butt squeezed and everything stacked up!
* Don’t exceed 100# this week
Repeat 1 more time…
27/21 Hand Release Push Ups
21 Sumo Deadlift High Pulls (63/95#)
21/15 HR Push Ups
15 Sumo Deadlift High Pulls (63/95#)
15/9 HR Push Ups
9 Sumo Deadlift High Pulls (63/95#)
(8 minute cap)
Scale push up reps in order to keep things fast and possibly unbroken…
Scale to a box, but don’t make it too easy!
Keep great torso and back positions for high pulls too!!
POST YOUR SQUAT WEIGHT AND TOTAL TIME TO ZENPLANNER