9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

April 16, 2014

April 15, 2014

Great video today on setting up and bracing for squats. Check it out. Your body cannot regain a perfect position if you unrack the bar in a bad position.

 

Warm Up: 2x Hip Mobility Drill, 20 Ham Kicks, 5 stripper stretch,

3x 5 wall squats/ 5 goblet squats, 10 kb swings

Barbell back squat warm up

10@ empty bar

5@40%

5@50%

 

ATHLETE

1) Back Squat: 2×6@70%, 1×6@75%, 1×4@80%, 1×3@85%

2) Front Squat: 3×3@65%, 2×3@70%, 2×2@75%

3) WOD

1000m Run (big 800m lap+ 1 lap around our bldg)

30 Hand stand push ups

1000m Row

*only individuals performing the full athlete workout will row.

 

BEGINNER

1) Back squat: 6,6,6,4,4

2) front Squat: 3,3,3,3,3,2,2

3) WOD

800m Run

50 HR Push Ups

800m Run

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