Warm-up -- 20 minutes of treadmill intervals, 80 second cycles, 7mph work, 3mph rest.
Work
Spectrum Squats, 3x
30 Second Isometric Squat
OHS empty o-bar, 6 reps
rapid air squats, 6 reps
jumping squats, 8 reps
Glute-ham Raises, 3/8
Hang Clean squats, 135#, 3/5
Core
4 way neck machine
Cable Crunches
Cable Push Pull
Hyperextensions
Supine Hip March
Kinda, whatever. The hang cleans kinda sucked, but, I'm glad I did them. Spectrum squats are cool. I think I'll try increasing the weight 100# OHS shouldn't be to far off.
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