The next 4 weeks is comp lead up, we'll be waving the bar weight back to 50-60% to maintain and increase bar speed and keeping exchanging bands for chains to increase the eccentric bar speed and maintain a higher velocity for a more powerful stretch reflex. Max effort days will be increasing in specificity as the weeks go on, culminating with near competition lifts on the final week of the mini-cycle.
Sled drags/rowing as warm up
box squat 10 x 2 @ 50% + bands (low box, about 12-15 inches high)
deadlifts 8 x 1 @ 50% + bands
GHR's 40 reps total
reverse hypes, moderate weight 60 reps total
abs of choice, around 100 reps
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