March 30, 2015
Coach Arik
Coach Arik
T-money, Nick, Dalton, Whit and me
WU
250 row EZ
250 row
sprint
6X Sampson
Stretch
8X Goblet
Squat (25#)
8X Front
Squat (45#)
8X Press
(45#)
8X Push
Press (45#)
8X Box Jumps
(24”)
1st
rib stretch with band (medium band, 2 minutes each shoulder)
Split Jerk –
Start with legs below your shoulders, dip down, explode up, catching bar
overhead with arms extended. Feet should
land wider (approximately squat width), in an expanded lunge, with toes
pointing in.
While I worked with 45# bar, my cohorts 1 rep max was
between 120# and 227#
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