Off Season 6 Week 8 Day 1

Week 8 Next week is max out week! Go heavy but focus on bar speed and keeping your reps crisp! No grinders this week. 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) OR Band Deadlift - 2 Straight Arm Lats - 10 S.L. Glute Bridge - 10/10 Band Y's - 10 Strength Complex: 3 rounds Split Squat - 3, 2, 2 Weighted Chin Ups - 3, 2, 2 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