achillesx
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Here's my training session from 3/23
a1. Power Clean
185x4; x4; 155x5; x5; 165x5
a2. Band Dislocations with fitness tubing
5 setsx10
a3. Modified reverse hyperextension
0x20; 15x15;x16;x15;x15
B1. Hack Squat Speed Pulls
225 x 8 singles
C1. Overhead rack press
155x1; x1; x1; 160x1
C2. Reverse grip chin up
bodyweight x 8; x7; x6; x6
C3. Clean Grip Hang pull
225x8; 185x6; 185x8
D1. Full Back Squat
135x5; 165x5; 205x5; 215x5; 225x5; 245x5; 265x5
D2. Single arm incline press
40x10 ea; 45x 10 ea; 50x 10 ea
Go ahead with any questions. This is just a sample day taken out of context, so it's hard to really understand too much. Goal is max strength and speed-strength while keeping a relative oxygen deficit like I would on the pitch.
a1. Power Clean
185x4; x4; 155x5; x5; 165x5
a2. Band Dislocations with fitness tubing
5 setsx10
a3. Modified reverse hyperextension
0x20; 15x15;x16;x15;x15
B1. Hack Squat Speed Pulls
225 x 8 singles
C1. Overhead rack press
155x1; x1; x1; 160x1
C2. Reverse grip chin up
bodyweight x 8; x7; x6; x6
C3. Clean Grip Hang pull
225x8; 185x6; 185x8
D1. Full Back Squat
135x5; 165x5; 205x5; 215x5; 225x5; 245x5; 265x5
D2. Single arm incline press
40x10 ea; 45x 10 ea; 50x 10 ea
Go ahead with any questions. This is just a sample day taken out of context, so it's hard to really understand too much. Goal is max strength and speed-strength while keeping a relative oxygen deficit like I would on the pitch.