Speed Lifting Class Workout
Speed Lifting/Resistance Training:
Box Squats
2 Black bands (one thick with 1 knot, one thin with 2 knots)
10x 2
60% of 1RM
165 lbs
Bench Press
1 thin black band, 3 knots
10x 2
30% of 1RM
65 lbs
Auxiliary:
Shoulder Press with Black Band (no knots)
Back and forth over the head
5x 5
45 lbs
Bamboo Bench Press
5x 5
72 lbs of weight
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