Strength for May 9-15

Day 1: Squat

A.

Tempo Front Squat

6x2 @ 32x1 tempo @ 50-60% of 1-rm.

Rest 60-seconds between sets.

B1. Bulgarian Split Squat: 4x6, per leg, rest 30-sec

B2. Box Jump: 4x3, high, rest 60-sec

C1. Glute Ham Raises: 3x10, rest 30-sec

C2. Double KB Front Rack Carry: 3x 100-ft, Rest 60-sec

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Day 2: Press

A.

Tempo Strict Press

6x2 @ 33X3 tempo @ 50-60% of 1-rm.

Rest 60-seconds between sets.

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

B2. Single KB Bent over Row: 4x8, per arm, rest 60-sec

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

C2. Double KB Overhead Carry: 3x 100-ft, rest 60-sec

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Day 3: Deadlift

A1. Banded Deadlift: 6x5 @ 30-50% w/ green band tension, rest 30-sec

A2. Weighted Hip Extensions: 6x10, light-moderate weight, rest 60-sec

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

B2. Alternating Bird-dogs: 3x20, total, rest 60-sec

C1. Banded KB Swings to eye level: 3x15, rest 45-sec

C2. DB Death March, 3x20, total, rest 45-sec