Friday – Sep 12, 2025

Friday

A) Back Squat, eccentric focus

6 sec. lower for 3 reps x 2 sets

hold last week’s final weight for the two working sets

4 warm up sets

B) hamstring work, eccentric

Barbell RDL’s @ 6 sec. lower for 4 reps x 3 sets –

go 20# heavier this week from last week

C) Workout. – hitters –

21-18-15-12-9-6-3 reps for time of:

Cal Row

Box jump-overs 24/20″

Wall ball 20/14#

sit ups

D) finisher –

Hollow rocks x :20 on / :20 off for 3-5 rounds