Strength.W11.pdf

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Week 11 - 90% & Concentric

Day 1 - Bend

Corrective Stretches

Warm Up

Speed or Power Work

Strength

1. Deadlift - 3 x 3-6 reps on last set (Build up to 90% of 1RM)

2. Concentric Deadlift - 2 x 3 [X|X|X] (Drop to 50% of 1RM)

3. Deadlift off 12” Blocks - 5 x 5 (Same weight as last week)

Auxiliaries

Week 11 - 90% & Concentric

Day 2 - Push

Corrective Stretches

Warm Up

Speed or Power Work

Strength

1. Bench Press - 3 x 3-6 reps on last set (Build up to 90% of 1RM)

2. Concentric Bench Press - 2 x 3 [X|X|X] (Drop to 50% of 1RM)

3. Board Press or Bench Press off Pins - 5 x 5 (Same weight as last week)

Auxiliaries

Week 11 - 90% & Concentric

Day 3 - Squat

Corrective Stretches

Warm Up

Speed or Power Work

Strength

1. Squat - 3 x 3-6 reps on last set (Build up to 90% of 1RM)

2. Concentric Squat - 2 x 3 [X|X|X] (Drop to 50% of 1RM)

3. Squat off Pins - 5 x 5 (Same weight as last week)

Auxiliaries

Week 11 - 90% & Concentric

Day 4 - Push

Corrective Stretches

Warm Up

Speed or Power Work

Strength

1. Overhead Press - 3 x 3-6 reps on last set (Build up to 90% of 1RM)

2. Concentric Overhead Press - 2 x 3 [X|X|X] (Drop to 50% of 1RM)

3. Overhead Press off Pins - 5 x 5 (Same weight as last week)

Auxiliaries