Week 6.
Session 1/2.

A)
15 mins
Pause Back squat 5-5-5
3” pause at the bottom of each rep
- NO REBOUNCE from bottom!
- 2 mins rest

Accessory : eccentric box step up x
3x5/5
- 5" sec down fast up
- use dumbell or KB in goblet pos.

B)
Negative weighted Push up - Pull up
4x max rep (plyo) push up & 3 Pull up
7” tempo down
-rest as needed -

Accessory
3 sets
5 ( Front + Diagonal + Side Raises )
20" bat wing hold
Rest 1’