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

January 8, 2014

January 07, 2014

Warm Up: 2x Hip Mobility Drill, Banded Hurdler Stretch, Banded squat, 

20 Ham Kicks, 20 Scorpions, 10 Wall Squats, 5 Inch worms, PVCx2

Barbell: 15 Sumo RDL, 15 Snatch grip RDL

 

Athlete

1) Dead lift: 5×5 @ 85% of 5rm

2) 18,15,12,9

Overhead Squat (75/45)

Back Squat (75/45)

Ring Dips

 

Beginner

1) Dead lift 5×5 (Warm up then hit 5 sets at a moderately heavy weight)

2)18,15,12,9

Front squat

Back squat

Push Up

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