Speed Training and More Accessory Work

explosive lunge with backwards safety squat bar 60x4x3, 80x2x3 60s rest

explosive GHR sit-up    bwx6x3 60s rest

band bench 135 w/ mini bands 6×3 60s rest

explosive supinated pulldown 10x6x3

barbell curl 95x3x5, 105x3x5 superset with

overhead shrug 225x5x5 120s rest

external rotations, 12x2x12

pushup plus, 2×12

wrist extensions, 55x2x12

hip adductions/abductions 55x2x12

That’s all for today folks.

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Speed Training and More Accessory Work

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