Workout Notes

We have an increase in percentage compared to last week for our two main lifts.

Accessory sets, reps and movements will remain the same.

Move the weight under control on the way down and as fast as possible on the way up for today’s speed session.

Attach 30%-40% in lbs of band tension OR chains at the top of the lift for both the bench press and the deadlift.

Warmup

For 2-3 rounds
1 min easy bike or row
7-10 Cuban press
7-10 Weighted arm circles
7-10 Jump squat
–Then–
For 35-45s
Doorway chest stretch
Child’s pose
Bottom of the squat
Alternating spiderman stretch
–then–
Build to first speed back squat working weight using warmup sets/reps of 3-2-1-1-1-1. Perform the same for the speed bench press.

Strength

A.
Speed back squat
12 x 2 @ 60% 1rm
*Rest 1 min between sets.

B.
Speed bench press
12 x 2 @ 60% 1rm
*Rest 1 min between sets.

Accessory

A.
Kneeling medball throw
4 x 6 @ 20/14lbs
*Rest 1-2 min

B.
Seated box jump
4 x 4 @ highest height,
*Rest 1-2 min between sets.