Wednesday- Strength Speed LB + Sport EMOM
A. Back Squat @ 75% 1RM, 1/min for 8 min **down and up as fast as possible **FASTER- drive up on the bar so hard you have to hold it on your shoulders
I goofed up and did 70% percent and not 75% copied it wrong in journel when training did 225#
B. Banded Deadlift, 1/15 sec for 7 min @ 70% bar weight **FASTER- focus on squeezing glutes to fire through that band tension **video one set
And goofed again and didn't record it
220# with black band.
+
12 min EMOM
1st- 10 DB Thrusters, 35#/H
2nd- Row 12 Cals
+
12 min EMOM
1st- 10 Russian KB Swings, 70#
2nd- 10 Burpee Box Jumps, 24”
**you can rest 3 min b/w sets
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