Friday: 042018 (1-5)


Warm-up:

DE Lower 1: 8-10 sets x 2 reps
Speed Squat (Bands or Chains Optional)

DE Lower 2: 8-10 sets x 1 rep
Speed Pull (Bands or Chains Optional)

Assistance: 2 sets x 6-15+ reps
Hamstrings Exercise
Core Exercise

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1 Comment

  1. DE Lower 1: 8-10 sets x 2 reps
    Speed Squat (Bands or Chains Optional)
    145# x 10 sets x 2 reps

    DE Lower 2: 8-10 sets x 1 rep
    Speed Pull (Bands or Chains Optional)
    225# x 10 sets x 1 rep

    Assistance: 2 sets x 6-15+ reps
    GHD – 2 sets x 15 reps
    Core Exercise – 150# x 1 set x 20 reps

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