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

April 21, 2014

April 20, 2014

STARTING TO GET HEAVY NOW!

 

Warm Up: 2x Hip mobility drill, 

20 dirty dogs+20 donkey kicks ea

3x5wall squat/5goblet squat/10KB swing

 

ATHLETE

1) Back squat: 1×8@65%, 1×8@75%, 1×4@85%, 1×3@90%

2) Front squat: 3×3@70%, 2×3@75%, 2×2@80%

3) “Diane” (10min cap)

21,15,9

Dead lift @ 225/135

Handstand Push Up

 

BEGINNER

1) Back squat: 2×8, 1×4, 1×3

2) Front squat: 5×3, 2×2

3) AMRAP 8

15 Dead Lift

15 HR Push Ups

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text