| Saturday | blue + 3 chains | |
| Squat | 415 | 5x2 |
| Leg press | dbl red minis | 1-2-3-4-5 x10 |
| drop set | 3 plates | 2x20 |
| KB swings | blue band 100# | 3x20 |
| Backwards sled | 5 plates | 4 trips |
|
Hanging leg raises
|
3x20 |
This is a bastardized version of speed work and circa max. The how is not important- but they WHY is. See Force Velocity curve: My strength is ahead of schedule as compared to previous meet preps. But my speed is lacking. So I'm experimenting this training cycle with 3-4 weeks of a lighter circa max before getting into heavy singles the last 4-6 weeks before the meet. The last week of of this 'circa max' I will likely push at least one heavy single to feel near 100% on my back/in my hands going into the tapering phase.
Squats in wraps - 415 + blue bands (200#) + 3 chains per side (90#) = 705 at the top. These moved well.
[youtube=http://www.youtube.com/watch?v=V4EWGBlrsDI]
Standard assistance work for the rest of the session. Swapped Leg press for belt squats.