1) warmup: spin bike
2) vertical pulls: 3 sets
1 - max chinups (17)
2 - bachar ladder
3 - max chinups (8)
10 empty bar back squats between each
3) compound conditioning: 8 total sets, *max speed!
3 x back squat (135,135,155,155,175,175,195,195#)
20 x low box plyo skiiers
4) hamstrings: 5 sets
12 x DB RDLs, 20#
12 x banded hamstring curls
- Notes: Skwats felt great! Hamstring stuff made me really sore.
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