SC Week 4 Day 4

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

Primary Strength Work:
Back Squat – 3 reps @ 90%, 1-2 reps @ 95%, resting 3-5 minutes between sets
Deadlift – 3 singles @ 90%, resting 1-2 minutes between each. Then 1-2 singles at 95%, resting 2-3 minutes between each.
Front Squat: Resting 1-2 minutes between sets
Set 1: 3 reps at 85%
Set 2: 2 reps at 90%
Set 3: 1 rep at 95%
Weighted back extension: 3×10

15 minutes Zone 1 recovery Assault Bike

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