December 22, 2009

TRAINING:  Tuesday, 6PM

WARMUP:  Dynamic drills, 5′ stick drills

SNATCH DEADLIFT
225 x 5
245 x 5

SQUAT
135 x 5
185 x 5
205 x 5

OVERHEAD SQUAT
3 sets – 95 x 5

MID-TORSO
8 x 7 sec isometric hold (2 sec up, 1 sec pause, 4 secs down)
90 sec plank; 1min side plank each side

 

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