I like the single approach to speed sets. Setting correctly each time and treating the weight like its the heaviest thing you've ever touched. Explosiveness, tightness, squeezing all the right muscles at the right time.

Stayed light doing a 3 week wave of this type of approach.

Deads off the floor

  1. 225x10x1 30sec of timed rest (end time 5:39 sec for all 10 reps)
  2. power shrugs 315x3x10
  3. reverse hypers 3x30
  4. lat pulldowns 4x12
  5. low row paused reps 4x12
  6. weighted crunches 4x25