Week of December 2 – December 8, 2019

Strength Training

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