16 Weeks from XPC Finals @ The Arnold Classic
This was the first week of speed work for squat/deadlift back up at the EliteFTS Compound. We had a few new weekenders that will be coming up to train on Saturdays (Bryan, Danny, and Alexis; along with great help from Matt Smith) and it's definitely nice having a crew to train with. The value of being able to cue and push each other is always priceless when it comes to training. Bryan and I are both training for XPC Finals, and will be working in 2-week waves of specialty bar work over the next few months until we get closer to circa max before the meet. This first week was Cambered Bar, and we worked up a little bit in weight as the sets went on. The weight moved pretty well, the biggest thing I need to work on is getting pop off the box by flexing my glutes quicker. Next week I'll be dropping the weight to focus on quickness and technique off the box. Speed squats were followed by speed pulls and a bunch of posterior chain assistance work..
A. Spud Strap Pull-Down Ab Warm-Up - 5x15
B. Cambered Bar Box Squats w/ 2 Chains - 10x2 w/ 365, 1x2 w/ 405
[youtube=https://www.youtube.com/watch?v=1PKgPyAT6pg]
C. Speed Pulls vs Average Bands - 8x1 w/ 315+bands
D. Cable Pull-Throughs - 3x10
E. Inverse Leg Curls - 3x10
F. Seated External Rotation w/ Light Band - 3x10
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