High Volume
Dynamic Lower
Box Squat 12x2@50%
-giant cambered bar
-1 20lb chain per side per 100lbs of 1RM squat
Conventional Speed Pulls 12x1@40%
-doubled over red minis (~220lbs)
Front Banded Safety Bar Good Mornings 3x20
-set 1, conventional stance
-set 2, frog stance
-set 3, sumo stance
ATP March 5x100 steps
-holding 30-60lb med ball low on hips
Sled Pull x10 Trips
-safety squat bar in the front rack position
-1 trip = 60m down AND back
Standing Banded Abs 4x10
Box Squat 12x2@50%
-giant cambered bar
-1 20lb chain per side per 100lbs of 1RM squat
Conventional Speed Pulls 12x1@40%
-doubled over red minis (~220lbs)
Front Banded Safety Bar Good Mornings 3x20
-set 1, conventional stance
-set 2, frog stance
-set 3, sumo stance
ATP March 5x100 steps
-holding 30-60lb med ball low on hips
Sled Pull x10 Trips
-safety squat bar in the front rack position
-1 trip = 60m down AND back
Standing Banded Abs 4x10
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