Speed Squats w/ 100kgs x 2 (10 sets)
Hack squat machine
25k each side x 12 (4 sets did 15 on last)
Pul throughs
5 x 15
Shrugs
worked up to 100 x 15
Ab work
threw in some lst minute gunshow
Felt like i need to start just upping the speed weights. ive been doing a pendulum wave of 80/90/100 over a three week period but i dont think it's effective anymore. time to just load the bar and keep my speed moving.
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