Part 1
Every 1 min for 10 mins do:
2 Banded Deadlifts, pick load
5 Push-ups

Use 50% of your 1RM deadlift and focus on SPEED starting from a dead stop on each rep.

Directly into part 2…

Part 2
Every 1 min for 10 mins do:
2 Back Squats, 50% 1RM
5 Box Jumps

Focus on SPEED for the back squat. Use a box height you are comfortable with but still challenges you.

This is our heavy day this week and the focus will be on speed while using lighter weights! This week’s strength work will not be getting carried away with volume or loading, but the focus will be on recovery. The deadlift and back squat should be done at your most current 1RM. For the deadlift, focus on speed starting from a dead stop on each rep. The same idea will be applied to the back squat. Descend in the squat with control and focus on speed coming out of the squat. The push up should also have you focusing on speed, specifically out of the bottom. Practice good push up mechanics and adjust accordingly. Feel free to make this harder by adding a band, weight, or even doing a clapping push up. The box jump should be done at a height that you are comfortable with.

Post Work – Shoulder Maintenance
2-3 rounds for quality of:
10 Scap Pull-ups
7 L ¼ Turkish Get-ups, pick load
10 Scap Push-ups
7 R ¼ Turkish Get-ups, pick load
10 L/10 R Diagonal Banded Pull Aparts