Contest Phase Week 1

Dynamic effort squat day: warm up w/ goblet squats
Gym temp: 90°

Dynamic effort squats (for speed off parallel box)

135 + black onyx bands x 2

225 + black onyx bands x 2

275 + black onyx bands x 2

295 + black onyx bands x 7 sets of 2 reps w/ 60 sec rest between sets

315 + black onyx bands x 2

335 + black onyx bands x 2

345 + black onyx bands x 1 (speed on every set was pretty fast)

Zercher squats

135 x 5

185 x 5, 5, 5

Leg curls

160 x 6, 6, 6