Off Season 7 Week 7 Day 1

Day 1 Snatch Grip Deadlift - 4 x 2* *concentric only. Drop at the top. Start off of blocks or a 3” mat - Single Leg Glute Bridge - 5/5 - Band Y-s - 10 - Band Lats - 10 Strength Complex: 5 rounds DB Step Ups - 5/5, 3/3, 3/3, 2/2, 1/1 DB Row - 5/5 heavy + 5/5 medium weight** **each set start with a heavy weight for 5 reps then immediately do a drop set of another 5 reps each set with a DB that is 10-20lbs lighter. Ultimate Pump: 20/15/10/5/20* Chin ups Reverse Hyper w/band Hammer Curl Ab Wheel *this week all Ultimate Pump exercises are done as one big circuit. First round do 20 of each without resting then immediately go into a round of 15 each, etc.