SC Week 4 Day 1


Primary Strength Work:
Lower Body Prep:
Foot Lacrosse smash
PNF Calf Stretch
Couch Stretch

Back Squat: 3×3 @ 90%
If bar speed is good and you’re moving well, after set 1 you can make increases of 5lbs to subsequent sets if you feel able. Rest 3-5 minutes between sets. 

A) 2 singles at 85%, rest 60s between each single
Rest 2 minutes
B) 2 singles at 87%, rest 60s between each single
Rest 2 minutes
C) 1 single at 90%
Rest 2 minutes then repeat

Front Squat: Resting about 2-3 minutes between sets
Set 1: 3 Reps at 80%
Set 2: 2 Reps at 85%
Set 3: 1 Rep at 90%
Rest then repeat

Clean Rack support:
3 sets of 10s hold

*Pick a weight about 10-15lbs over a goal 1RM at the end of cycle.  So if you’re shooting for 200 pounds, load the bar with 210. Same concept here as with the lower body prep – SQUEEZE and generate as much strength and tension under the bar as possible.
Rest 1:30 between sets

Good mornings: 5×5

Optional back/ab, only do if your back is feeling 100%:
3 sets:
Unweighted back extension 15-20 reps
Rest 1 minute
Max Supine GH Hold (increase weight from previous weeks)
Rest 1 minute

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