Week 10 Speed Day

Being three weeks out from the meet and having to incorporate both speed squat and bench day together, I decided to do something a little different.  To take it easy I decided to do all the exercises with bands.

2 sets x 5 reps x 1 Super Heavy
8 sets x 2 reps x 1 Super Heavy, 1 Heavy Black

Seated Hyperextensions with Bands
3 sets x 15 reps x Gray
1 set x 15 reps x Heavy Black

Band Hip Rounds
3 sets x 15 reps x Gray

4 sets x 15 reps x Small Black

2 sets x 5 reps x Mini Black
9 sets x 3 reps x 2 Mini Black

3 sets x 15 reps x ½ Peach Across Shoulders

Triceps Extensions
4 sets x 20 reps x Light Black

In theory, my plan to use only bands to take it easy sounded great, but I will tell you this; I felt like it. When I got home from the workout, I was beat but I wasn’t too sore. It was a nice change.




About joeironmannorman

Powerlifter with Teamjax, out of Jacksonville Follow me on twitter: https://twitter.com/#!/MonsterSquat View all posts by joeironmannorman

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