Week of December 2 – December 8, 2019
Weight Range – 85 to 95%
Lifts – Clean (Mon), High Bar Back Squat (Wed), Bench Press (Thurs), Push Press (Sun)
Accessory & Gymnastics Strength: Tues & Sat
Benchmarks: Fran (Mon)
Sam’s Final Coaching Session: Friday Dec 6 @ 6:30 PM
Other Tips: MASTERS are doing rope climbs on Tues – wear long socks!
Suggested Mobility Focus:
Mon: Wrists, Quads, Hips, Lats
Tues: Hamstrings, Glutes, Lumbar & Thoracic Spine
Wed: Quads, Shoulders (Overhead Pressing Position) and More QUADS.
Thurs: Anterior Compartment, Hamstrings, Psoas (look it up!)
Fri: Shoulders (Rotators), Lats, Adductors, Hip Flexors
Sat & Sun: General Full Body Mobility