Put everything you have into today's session! Next week is a deload, where we will pull back on weight and volume a bit, but still get plenty of hypertrophy work done. Don't change your intensity level in the gym, this is still very important work!
A1) Trap Bar Jump
*Empty bar all the way up to 45's. I promise that nobody will benefit from more weight than that. Use DB's if you don't have a trap bar, but don't go too heavy.
A2) Jumping Lunge
7x4 (2 ea leg) demo
10yd x 2 @ 75% effort
15yd x 3 @ 90% effort
C) Good Morning
6x4, building in weight each set.
*If you haven't done these before, don't get too crazy with the loading. You won't use as much as you can squat. Low bar position is ideal for these.
D1) Lat Pulldown
15-12-10-8, building in weight each set
D2) Dumbbell Straight-arm Lat Pulldown
4x8, same weight all sets
E) Hollow Hold
3x30s-1min depending on ability
*Here is a modified version if this is too difficult.
1. Take a video of your good mornings and send them to me, please. I want to make sure you guys are hitting these correctly!