20140326 Training Session

Squat Focus

Warm Up:

Pull-ups: 20, 15, 10

Dips: 20, 15, 10

5-second Pause Squats: 5x1

Strength:

High-Bar Back Squats: 3x10
Low-Bar Rack Squats: 5, 10x1
Barbell Lunges: 3x8

Glute-Ham Raises: 3x8

Conditioning:

Weighted Box Jumps, 55lb Dumbbells: 5x 5 reps every minute on the minute
Weighted Decline-Sit-Up Complex, 45lb: 3 sets of 5x with dumbbell held in both hands, 5x right hand, 5x left hand, 5x both hands