SC Week 2 Day 5 Friday Sept 30

This is an epic day.

Lower Body Prep:
Foot Lacrosse smash
PNF Calf Stretch
Ankle PAILS/RAILS
Couch Stretch
90/90

Back Squat – Max reps at 80% +5lbs. 10 rep limit

If you complete all ten reps, perform 10×3 with 60 seconds rest between sets
If you complete 8-9 reps, perform 8×3 with 60 seconds rest between sets
If you complete 7 reps, perform 5×3 with 60 seconds rest between sets.
If you complete less then 7, perform no sets and lower max by 2.5%

Deadlift – 8×2 – TNG @ 85%
Tempo Front Squat – 31X1- 8×3 at 72.5 – 75%%

Back/Abs:  Choose your own adventure:

If you feel like pounding your back/hamstrings more: 4 sets – Max GH Raises. Rest 1 minute then weighted max weighted back extensions. Rest 1 minute, then max weighted supine GH hold.

If you feel like pounding your back/hamstrings less: 4 sets unweighted back extensions. Rest 1 minute, then max unweight supine GH hold.

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