Monday 12/16/13


Warm Up
500m Row
5 minutes Shoulder Prep
2x<20 walking Lunges, 20 air squats>

Athletes have all class to find their 1RM in
Strict Press, Back Squat and Deadlift
Score is total 1RM of each left.

Gage your lifting goal. Have coach verify each 1RM attempt
Athletes have 3 attempts per lift at 1RM

Before each lift do 5 reps at 65%, 3-85% then go…