Lower Body/Squat Emphasis: Week 4, Day 2

Wednesday 6-26

TRAINING:
WU: Rehab circuits*, Scapular hangs, Oly Drills
A. Front Squat x 3 x 10 @ 30X1*
135-185-225; 265 x 3 x 10
B. Back Squat x 20 @ 285# (NB)
C. Front Rack Reverse Lunge - 3 x 10 @ 145#
D. Halting (@ knees), Clean-grip DL x 5 x 4 @ 3131
155-165-175-185
E1. GHD x 25 w/ 20# x 3
E2. BW x 25 w/ 20# x 3

Notes: started out with 31X1 tempo for all three reps, but then went to a 30X1 for the first two reps and a 31X1 for the third rep after the second set. Still no belt, next cycle I may belt up if I'm gonna push the loads.

Rehab:
Band work: Face pulls, ER, IR
BU KB Press/arm: 20-30-40 x 10, 40 x 5 x 3
+
3 rounds of:
A1. Y- Press x 10-15 (15-20#)
A2. U-Rows x 15-20 (25#)
A3. Push-ups x 5 @ 3111
A4. Scapular retraction Hangs for 30 sec
B. Bi/Tri Circuit (25#)
C. Burgner Warm-up (C/Sn)