Tuesday – Sep 23, 2025

tuesday

A) Back Squat

2020 tempo

3 reps around 75-80% of max effort for 4 working sets

B) Seated barbell good mornings.

2020 for 8 reps for 3 sets

set up with a wide sumo stance when sitting on the bench for this

build a bit more this week from last week

C) Dynamic action Superset.

:20 right arm seated bench clean w/ db or kb

:20 left arm seated bench clean w/ db or kb

:20 rest

1:00 max distance sled sprint – no weight –

2:00 rest

x3 rounds

D) finsiher – sprint work

rolling :7 sprints

rest :50

x3-5 rounds

pick any piece of equipment you want

your going to have a rolling 10 sec. to build in speed to max effort then hold that effort for 7 sec.

rest :50