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

January 20, 2014

January 19, 2014

Warm UP: 30/30 Hang & Squat, La’x Ball Upper back and Traps, PVCx2,

3rds: 5 Wall Squat, 5 Spiderman Stretch ea, 10 Push Ups

 

Athlete

1) Strict Press: 5×5@65%

2) Push Press: 5×1@90%

3) 30-20-10

Front Rack Lunges (135/95)

Ball Slam

Sit Ups

 

Beginner

1) Strict Press: 5×5 as heavy as possible

2) Push Press: 5×1 as heavy as possible, starting from last press weight

3) 30-20-10

Lunges w/ either barbell on back or hold ing KB

Ball Slam

Sit ups

 

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