Barbell Strength & Stability Development, Deload Week

Front-Racked Barbell Lunges
12 - 10 - 8 - 6 - 4 – 2

Odd Object Conditioning, Repeated Sprint Efforts

“The Jamal Countdown”
For total time, wall-balls:
23 – 21 - 19 – 17 - 15 – 13

After-Hour Accessory Exercise

Power: 1-rep max handstand push-up (hardest level of the progression; do deficit HSPU with added range if able)
Midline: Sidelying double-leg raises, 3 sets of 15 per side.
Posterior chain: Partner-assisted hamstring curl, 3 sets of 10.

Before class:

Calculate 40-50% f-squat 1RM.
Wear knee sleeves, wrist wrap
Obtain empty bar for warmup

After class:

Record workout results
Do accessory exercise
Clean & return equipment.