11/7,8

WEEK 5 - Main Work
Weight Loss:5/3/1+
Hypertrophy: 5/3/1/Joker Set
Strength: 5/3/1+
Power: 9x2

Lower Assistance
»6-8 L/R MB/Sandbag Front Load Step Ups
»8-12 Exercise Ball Hamstring Curl (3s eccentric)

Upper Assistance
»6-8 L/R Bosu Ball Shoulder Tap Pushup Holds
»6-8 Eccentric Neutral Ring Pullups

Skill Assistance
»5-20 Double Unders
»5-10 Slow Toes to Bar
OR
»Use a Pinnacle Program to work on Skills.