Straight Bar Speed

Westside Barbell
Tue Sep 03, 2019

Straight Bar Speed
Dynamic Lower

Straight Bar Back Squat 10x3@60%
-Average and Strong bands downward
-Light bands forward
-parallel box

Pin #3 Conventional Rack Pull 4x8
-heels touching
-toes out
-legs straight

Sled Pull x6 Trips
-loaded MARRs Bar on back
-1 trip = 60m down AND back
-weight on sled should give a burn in the low back/glutes by end of trip
-90% recovery after each trip

Hip/Quad Developer 3x30
-sissy squat set-up

Reverse Hyper 4x35@50% 1RM Back Squat
-glute emphasis

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