Strength Cycle Week 7 Day 4

Dynamic warmup (10 min)

Deadlift - 2x5 @ 50%, 1x5 @ 60%, 1x4 @ 70%, 4x3 @ 75%

BB step-up - 3x8 each leg; 95#

DB Chest Fly - 3x8; moderate weight

Lat Pulldown - 1x15, 1x12, 1x10, 1x8, 1x6, 1x5; increase each set.

KB or DB Press w/ 5 sec. lower (16kg) - 3x5 each arm

Box Jumps (30") - 5 rnd EMOM; 10 box jumps

Static stretch (10-20 min)


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