Friday 9/28/18
Week 1 / Day 4 - Speed Squat
1. Back Squat (Over warm up) - work up to 385 x 3 (~85% of this week's heavy single). Easy
2. Speed Squat - 315 x 3 x 6 sets (~70%). 90 sec rests.
3. 5-Sec Pause Squat 300 x 3 x 2 (~65%)
4. Lying Leg Curl 3 x 6 (slow eccentric, explosive concentric)
5. Weighted Decline Sit Ups 3 x 6 (slow eccentric, explosive concentric)
6. Plate Pinches (grip work)
Pretty quick and easy workout. Everything lighter than what the % says because everything is based off a single earlier this week that was not max effort. Trying to acclimate to the volume a bit before things ramp up in weight. Speed work felt great.