Today is the start of an 11-week cycle for the next powerlifting comp on Oct 7. It will comprise 3 phases, basically going to use bands, double bands then chains for speed work. ME days will consist of a lot of pause and concentric work, we found it helped for the last comp so it will stay in there. There won't be much high rep work except on body-weight stuff like GHR's and ring work when it will be to failure.
Phase 1
DE squats
Row/sled drag 5 mins
plyometric work 10 mins
12 x 2 low box squats @ 60% + blue bands
8 x 1 deads off deficit + blue band @ 60%
3 x 5 front squats
3 x 20 GHD situps
3 x max GHR @ body weight
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