Off Season 6 - Week 4 Day 1

Week 4 This is the last week we will be utilizing an eccentric emphasis (negatives) on key sets and reps. Please watch video below to gain a better understanding of this strategy. 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 Sumo DL - 1 (not a true max. Work up to an estimated 90% 1RM. Pull off 2 mats) Straight Arm Lats - 10 S.L. Glute Bridge - 10/10 Band Y's - 10 Strength Complex: 3 rounds Split Squat - 2/2* + 2/2 regular reps Weighted Chin Ups - 2* + rep out with BW only *6 second negative Ultimate Pump - 20, 15, 10, 5, 20 Superset A1. Lat pull downs A2. Hammer Curl Superset: B1. Barbell Curl B2. Weighted Crunch End with 10 minutes Light sled Drag OR BW Lunges