Monday 12/10 - upper body ME floor press
Tuesday
A. 25s hi knees on gymnastics mats x 3.
B. EMOM x 10 8 yard prowler push on rubber mats w/ 90# added.
C. harop curl 5 reps x 3 sets
D. eccentric calf raises x 2 sets.
E. ab work.
Weds 12/12- rest
thurs 12/13 defranco upper body rep
friday 12/14
30-40m blocks x 10 7 on straight, 3 on turn.
A. Clean Grip DL 315x2, 365,385,405
B. 1 leg hip thrust 45# x 10 reps x 3 sets
C. DB RDL 60#x 10 x 2
D1. ecc calf raise 60x x 15 x 2
D2. jefferson curl 35# x 5 x 2.
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