21 October 2010


Mobility Training:

HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
10x OHS w/45 lbs. bar
20x Grasshoppers each side

Movement Prep:

10 yds. Walking on hands
2x Dot Drill
50x Push-ups
35x Wallball
20x Pull-ups


Back Squat

10-9-8-7-6-5-4-3-2-1 Reps of:
Box jump 24 inches
Box jump 36 inches
SDHP 75 lbs.
K.B. swings 75/40 lbs.

*At the beginning of each round do 1x Back Squat at your 4RM

1 comment:

  1. Ended the back squat at 315 lbs. not where i want to be but will get better. Used 275 lbs. on the 4RM. First few sets sucked of strength circuit sucked...

    Did 100 yds of handstand walking, a lot harder than I thought!