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

January 24, 2014

January 23, 2014

Warm Up: 2x 30/ 30 Hang & Squat, 30 sec each leg in each position- Couch stretch, Instep stretch w/ foot on a bench,  Pigeon stretch w/ leg on a bench,

5min: Banded Squat position work (band on pole)

 

Athlete

1)Back Squat: 4×5@65%, 1×1@90%, 1×1@95%

2)25-20-15-10

Strict Pull Ups

Weighted Sit Ups

 

Beginner

1) Back Squat: 5,5,5,3,3,1,1 Attempt to go up in weight each set

2) 25-20-15-10

Banded Pull ups/ Ring Rows (if doing ring rows add 5 reps to each set)

Sit Ups

 

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