Wednesday 12-21-16

Coach's thoughts on today:

Stronger is better. Bench pressing helps make you strong. More stable is better. Hinge rows help create shoulder stability. Make the work efficient and effective.


  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward


  • A1: Bench Press (5x8)

  • A2: Hinge Row (5x12)