Tuesday – Sep 09, 2025

tuesday

A) Back Squat isometric work.

Back Squat w/ 10 sec. hold in the bottom postion

stay engage, don’t bottom out

this week add 5-20 pounds to the bar for 2 sets @ the 10 second hold w/ 3-4 warm up sets to this weight

B) Floating DL w/ iso hold.

floating DL you will never touch the barbell to the ground –

stand up and lower the bar down in DL position to “float it off the ground” then hold there for :03, after this proceed to do 4 floating DL reps in a controlled fashion , each one with a :03 hold @ the bottom for 2 sets

**this week add 10-20# from last week for the two working sets

have 3-4 warm up sets to the working weight

C) Dynamic action Superset.

10 barbell hang power cleans

:45 bike erg for max distance

rest 2:00 for 3-4 rounds

D) finsiher – if there is time

Reverse sled drag –

max weight for 1 minute unbroken

get a few sets in here – rest 1-2 minutes bt sets

build up around how much time is left in class