Speed Squats, 8x2 reps @ 55% of your 1RM
Lat pull down w/ rings, 4x12 reps
P-bar swings, 2x16 reps
Seesaw press, 3x18 reps (9 each arm)
Reverse Hyper, 30 reps
**** Same format as Wave 1, but now x3.
Total poundage of speed squats x 3 on Reverse Hyper in sets of 30 reps with pause and long eccentric at top.
For example: if you squatted 225# that's 16 reps multiplied by 225 = 3600#. For wk2, multiply 3600# x3 = 10,800#. Now load a Reverse Hyper to a weight you can get 30 reps... and accumulate 10,800# in swings.
180# for 30 reps... For 2 sets = 10,800#