Thursday, January 6th, 2022

WL Warm Up

3 Sets:

10 Alternating Samson Stretch

10 Squat Therapy (Use Wall)

1 Set:

10 Alternating Cossack Squats (45/35#)

10 Sit-ups

10 Back Squats (45/35#)

10 Sit-ups

5 Back Squat (30%)

5 Back Squat (40%)

3 Back Squat (50%)

3 Back Squat (60%)

2 Back Squat (70%)

LIFT A.

Back Squat

5-3-1-5-3-1-5-3-1

• First set of 5 70-80%, second set add 5-10#, third set add 5-10#

• First set of 3 75-85%, second set add 5-10#, third set add 5-10#

• First set of 1 90%+, second set add 5-10#, third set add 5-10#

LIFT B.

3 Sets:

1:00 Ring plank hold

15 Delt Raises from Waist to Shoulder

15 Delt Raises from Shoulder to Overhead

50 Russian Twists with Bumper Plate