Friday – Dec 12, 2025

Friday

A) Stato – iso back squats.

3 sets – squat down 1/4 depth and hold for 15 sec – then do 6 reps following the hold

have 2 progressive warm up sets before first working set here

*This week – if you hit the same weight for the 6 reps last week then add weight this week for 6 reps. If you didn’t hit the same weight for all 3 working sets, then use your final weight for 6 reps this week

B) Seated good mornings.

3 sets of 6-8 reps

have 2 progressive warm up sets to your first weight

use a weight that is heavier then last week if you held it for all 6 reps over 3 sets. if you din’t hold the same weight across last week then stay there this week

C) Workout. – hitters –

6 rounds

7 hang power cleans

12 burpees over the barbell

goal is to have a challenging but doable weight for the hang power cleans

D) finisher work.

core work – coaches choice