Friday – Dec 19, 2025

Friday

A) Stato – iso back squats.

3 sets – squat down 1/4 depth and hold for 10 sec – then do 4 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 4 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 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 –

4 rounds for time of:

30 wall balls

15 dumbbell snatches, right arm

15 dumbbell snatches, left arm

D) finisher work.

core work – coaches choice