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

January 10, 2014

January 09, 2014

Warm Up: 4min La’x Ball Traps/ T spine, 2x 30/30 hang & squat,

Banded Lat pull, band front rack, PVC x2, 3rds “cindy”

 

Athlete

1)Strict Press: 5×1@90%

2)Push Press: 5×5@65%

3)5,4,3,2,1,2,3,4,5

Thruster 135/95

Pistol

Toes to Bar

 

Beginner

1) 5 sets: 2 Strict Press+ 5 Push Press (up in weight each set)

2) 5,4,3,2,1,2,3,4,5

Thruster

2x Air Squats

Knees to elbow/ Knee tucks

 

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