Fri: Nov 10th, 2017 Jailhouse Strong Lower Body

Week 1, Day 2

In the AM:
Long hot shower
Quiet time

During lunch:

1) Back Squat
1 x 10 @ bar
1 x 5 @ 135
6 x 3 @ 225 (approx 80%)

2) Dbl KB Front squat:
2 x 8 @ 60's

3) Farmer Carries:
Long walk with 2 x 60's

4) Upper body band work:
30 x pull-aparts
15 x shoulder dislocates
30 x hammer curl
50 x tricep extensions

In the PM:
1) Juarez Valley Squat and carry ladders
20,1,19,2,18,3 ect all the way to 11,10 w/ farmer carry in between

2) Box Sled pushes
10 x 30m (length of high school basketball court)