11 Weeks fromXPC Finals @ The Arnold Classic
Saturday was the 2nd week in the heavy band tension phase of squatting to work on speed. Last week was 195+2 Average Bands and a Light Band per side; and this week we bumped up to 225, then Matt had me bump up the band tension to 3 Average Bands; finishing with 3 average bands and a light per side (was really tough). Had a few sets where I got loose and out of position or didn't sit back on the box enough, but ended on a good note. Next week is the final one of this wave and the weight will increase to 275lbs.
A1. Standing Ab Pull-Down Warm-up - 3x20
A2. Reverse Hyper (light) - 3x15
B. Box Squats vs Bands
[youtube=https://www.youtube.com/watch?v=KzDWj5aTwRA]
7x2 w/ 225lbs + 3 Average Bands per side
1x2 w/ 225 + 3 Average Bands + 1 Light Band per side
C. Speed Pulls vs Average Bands - 6x1 w/ 315+bands
D. Elevated GHR - 4x6
E. Seated Abduction - 3x10
F. Spud Strap Ab Pulldowns - 3x10
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