flagship
3x Warm Up
FLAGSHIP - WEEK 4
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2 sec/side (15 reps each side)
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DEEP reps
5x Pro
FLAGSHIP - WEEK 4
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5 sec pause @ bottom of each rep
5-15# heavier than last week
build up in weight - RECORD YOUR WEIGHT -
superset
5x Prep
FLAGSHIP - WEEK 4
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weighted w/ DB's
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superset
4x Build
FLAGSHIP - WEEK 4
ACCESSORY WORK
ACCESSORY WORK
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4x BB DLsA) w/ 3 sec pause right below the knees
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B) part 1, 3 rounds only
(6 reps each side) -
B) part 2, 3 rounds only
SL (8 reps each side) -
C) 100 reps in as few sets as possible
4x Burn
FLAGSHIP - WEEK 4
Rest 1 min after each round
Rest 1 min after each round
3x Athlete
FLAGSHIP - WEEK 4
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4x Split Squatweighted w/ BB (4 reps each side)
0-6-0-0 tempo -
25M Sprint
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(4 reps each side)
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10x Plyo Split Jumps(5 reps each side)