Friday – Jan 02, 2026

Friday

A) Stato – iso back squats.

3 sets – squat down 1/4 depth and hold for 10 sec – then do 2-4 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 4 reps last week then add weight this week for 2 reps. If you didn’t hit the same weight for all 3 working sets, then use your final weight for 4 reps this week

B) Seated good mornings.

3 sets of 4 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 4 reps over 3 sets. if you din’t hold the same weight across last week then stay there this week

C) Workout. – hitters –

1k row

100 db alt power snatch 50/35#

50 burpees over the db