November 13, 2014

THURSDAY 5:30pm

WARMUP:  45LB Barbell – 20 reps each: RDL, Calf Raise, OHP, Goodmorning, OHP

HIP THRUST
305lbs x 5 reps x 2  sets
320 X 8 reps

DEADLIFT / PLYOMETRICS
320lbs X 4reps
18″ box jump x 4reps
Repeat – 3 sets

OVERHEAD PRESS
145lb x 3 + 3 plyometric pushups
2 sets

PULL-UPS
+45lbs x 5reps

BAR ROLLOUTS
10 reps

ALFREDSON HEEL DROPS
10 each leg – body weight

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