December 9, 2014

TUESDAY 6pm

WARMUP: Jump rope, Goblet Squat

TURKISH GETUP (UP/DOWN EACH SIDE)
100LB Barbell x 1 rep

DEADLIFT / PLYOMETRICS
320lbs X 5reps
18″ box jump x 4
320 X 5
18″ box jump x 4

BENCH PRESS (deload)
135 x 10
185 x 5
225lbs x 1

OVERHEAD PRESS
135 x 5r x 2s

PUSH PRESS
155 x 5r

PISTOL SQUAT
3s of 2reps

WALKING LUNGE – 45LB Tire
20 meters x 4r

ALFREDSON HEEL DROPS
+45lbs. 15 each leg.

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