Return of the Back Squat. Monday, 9/6/10

**** DYNAMIC PLYOMETRIC WARMUP ****

Back Squats 3x5
175
185
185 (tough)
-> no belt

Pause Squats 3x3
-> with 3 second pauses, no belt
135
135
135

Barbell Lunges 3x8 each leg
95
105
105

Shrug Machine 4x8
-> all sets slow and controlled with 3 plates on each side

Rotary Torso Machine (Core) 4x5 each way
80
110
110
110

Hamstring Leg Curl 3x8 each leg
80
80
80

Machine Calf Raises
150x20
174x20 all with pauses at top
174x20 all with pauses at top

**** DYNAMIC AND STATIC STRETCHING ****