During this phase of training, we drop the weight back for our dynamic squats to 50% of your most recent max. The weight should feel extremely light and moving it should be easy.
The focus should be on technique and explosiveness.
Once all the sets are complete and we have jacked up our CNS we want to take a couple of "Heavier" singles. No need to go apeshit but we do want to add some heft to the bar. The reasons will unfold as we continue our training.
Today's Training:
AirDyne: 30 mins
Dynamic Squat: 8x2x50%
Then take the weight from last week and do it for a single
Add a bit more and complete another single
If you're feeling good, add a bit more for a third single otherwise shut it down. No need to smash yourself today into a billion killafragments.
GHR: 2x10
Reverse Hyper: 2x10
Straight Leg Raise: 50 reps
Bike Commute: 26 mins
Run:
Sprints @75% 10x50 yards