Really nice speed work. Lots of energy. Neck/back feeling good.
Hammer Strength Single-Leg Seated Leg Extension:
50×20
70×15
100×10
120×10
120×10
120×10
Squats (medium stance, mid-bar):
135×10
225×10
315×10
335×2
355×2
375×2
405×2
405×2
Deadlift:
315×3
335×3
355×3
375×3
395×3
Seated Calf Raise:
180×20
180×20
180×20
Arsenal Pendulum Squat:
45×10 (ham focus: high wide stance)
45×10 (quad focus: low narrow stance)
90×10 (ham)
90×10 (quad)
TG Plate Loaded Rear Kick:
315×10
315×10
Kneeling Shrugs (using TG Plate Loaded Deadlift):
270×15
360×10
450×10
540×10
590×10 (PR)
Reverse Hypers (swinging):
100×10
100×15
100×20
Band Pull-Aparts:
×25-25-25
Duration: 65 minutes