Strength Cycle: Post-Open Cycle 2 – Week 3
2 Box Squat @ 80+%
*Life = add a little weight from last week and work on driving the knees out on your descent & ascent. Sport = Continue to focus on speed off the box, and don’t turn these into a normal back squat. Keep the knees back so your shins stay totally vertical the entire time.
8-10 Straight-Arm Band Lat Pulldown (Inside Rig)
*Wanna get better at pullups and bar muscle-ups? We need to strengthen your lats. Do these well with a HEAVY band, and you’ll see major improvements. Stay inside the rig so your partner can box squat without interference on the outside.
8 HRPU or 4 HSPU (S: 8 HSPU)
16 Air Squats (S: 10 Pistols)
6 Pullups (S: 12 Pullups)
*If Sp-life-ing the reps/movements, try to keep each movement to 2 sets or less. So, scale the reps accordingly to keep moving consistently. Somebody is going to end up with 15+ rounds.
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