9/26 DE Lower

Strength speed wave week + 550 lb band tension

  155 x 2

  245 x 2

  295 x 2

  335 x 1 (10 lb PR)

  355 x 1 (30 lb PR)

Speed pulls , 2" deficit

  385 x 1

  385 + 40 lbs chain x 1

  385 + 80 lbs chain x 1

  385 + 120 lbs chain x 1 x 6

Upright row

  80 x 12 x 3

Glute ham raise

  Holding 10 lb med ball x 12 x 3

Lever hack squat machine 

  Plates +quarters  x 12 x 3

Reverse hyper 

  6 plates + quarters x 20 x 2

Standing band crunch

  Small x 20 x 2