Friday – Aug 29, 2025

Friday

A) Back Squat, eccentric focus

6 sec. lower for 3 reps x 2 sets

buidling heavier then last week and hold that for the two working sets 3 warm up sets

B) hamstring work, eccentric

Barbell RDL’s @ 6 sec. lower for 3 reps x 3 sets – heavier then last week for all sets across

C) Workout. – hitters –

Complete as many reps as possible in 14 minutes of:

3 air squats

3 cal bike erg

3 Russian kettlebell swings

6 air squats

6 cal bike erg

6 Russian kettlebell swings

9 air squats

9 cal bike erg

9 Russian kettlebell swings

70/55# kb

D) finisher –

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