-———- Off Season 5 - W9/D1

Week This week we will begin to place a concentric emphasis (bar speed) on key exercises. This will be in preparation for maxing out in 2 weeks. Day 1 [Warm Ups] Sled Pull Thru & Row - 2-3 rounds Shoulder Mobility Pull Ups - 2 x 10 Glute Bridge - 50 reps [DL Complex] 5 rounds DL - Block Pull - 1 (drop at the top/ CONCENTRIC ONLY) Straight Arm Lats - 10 S.L. Glute Bridge - 10/10 Band Y's - 10 Strength Complex: 3 rounds Split Squat - 3, 2, 1 Weighted Chin Ups - 3, 2, 1 Focus on speed. No pause or negatives. Ultimate Pump - 20, 15, 10, 5, 20 Circuit A1. Lat pull downs A2. DB Curl A3. Hamstring Slider End with 10 minutes Light sled Drag OR BW Lunges