Strength for May 16-22

Day 1: Squat

A.

Tempo Front Squat

Every 2-mins for 12-mins (6 sets)

4 reps @ 22X2 Tempo @ 50% of 1-RM Front Squat.

Rest 60-seconds between sets.

B1. Tempo Bulgarian Split Squat: 4x6 @ 22X1, per leg, rest 30-sec

B2. Depth to Broad Jump: 4x3, rest 60-sec

C1. Weighted Hip Extensions: 3x10, rest 30-sec

C2. Sandbag Bear Carry, 3x 100-ft, Rest 60-sec

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Day 2: Press

A.

Push Press

6x5 @ 50-60% of 1-RM.

Rest 60-seconds between sets.

B1. Half-Kneeling Single DB Press: 4x8, per arm, rest 30-sec

B2. Chinese Row: 4x8, rest 60-sec

C1. Weighted Push-up Plank: 3x 60-sec, rest 30-sec

C2. DB Uneven Carry (1-DB overhead, 1-DB farmer's: switch @ halfway): 3x 100-ft, rest 60-sec

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Day 3: Deadlift

A1. Banded Deadlift: 7x2 @ 45-60% of 1-RM, green band tension, rest 30-sec

A2. Seated Box Jump: 6x3, High Jump, rest 60-sec

B1. Barbell RDL: 3x8, light-moderate weight, rest 30-sec

B2. Banded Lat Pulldowns: 3x20, rest 60-sec

C1. Backwards Sled Drag, 3x 100-ft, Heavy, rest 45-sec

C2. Banded Hamstring Curls, 3x15, rest 45-sec