14 Mar 2014

Warm Up

200m run
10 push ups
10 toes to bar
20 alternating lunges
20 back squat with PVC

Samson Stretch

Individual Squat Mobility/Warm Up

Strength
Back Squat
Work up to a 1RM

Accessory Work- choose based on weaknesses and time
Glutes: 2 sets of 10 glute bridge (weighted)
Hamstrings: 2 sets of 10 good mornings (weighted)
Erectors: 2 sets of 10 back extension
Lats: 2 sets of 10 chin ups (weighted)
Abs: 2 mins max sit ups

Mobility
Squat Therapy