14 Weeks from XPC Finals @ The Arnold Classic
For speed work Saturday I used the SSB with straight weight for 10 sets of doubles. I normally use accommodating resistance on my speed work but with the SSB I think it actually works out better for me to have the instability of the straight weight on the camber of the bar (as opposed to the bands kind of keeping you in a groove). If I was to use accommodating resistance I would use chains but since I was training at work I didn't have access to any yet, so straight weight it is. My focus has been working on flexing my glutes harder off the box and getting my hips through quicker, while keeping my head and chest up. I did a little better job of this today than I have the past few weeks, but I definitely still need to be more explosive.
A1. Standing Ab Pull-Down Warm-Up with Band - 4x20
A2. GHR - 4x6
B. SSB Box Squats (DE) - 10x2 w/ 380lbs
[youtube=https://www.youtube.com/watch?v=Gaqnw9BRXL4]
C. Speed Pulls vs Monster Mini Short Bands - 6x1 w/ 315+bands
D. Cable Pull-Throughs - 3x10
E. GHR - 3x8
F1. Cable Ab Pull-Downs - 3x10
F2. Seated External Rotation w/ Doubled Light Band - 3x10
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