20241028 Strength

Warm up/ Movement Prep

- 3-5 Minutes of light Cardio (indoor or outdoor - something low impact - gets the heart rate up)

2 sets
- Banded Pull Aparts 10
- Banded Pass Throughs 10
- Banded Lat Stretch :30 seconds per side

2 sets
- Glute Bridges 10 with a 2-second pause at the top
- Banded X-Walks 10/10
- Banded Good Morning 10

2 sets
- Barbell Clean Deadlift 5
- Barbell Muscle Clean 5
- Elbow Rotations 12/12
- Barbell Front Squat 5
- Barbell Strict Press 5
- Barbell Push Press 5

Strength

- Barbell Complex - Power Clean + Power Jerk 4(3-1)@75-80%
- Barbell Push Press 4x3@75-80%
- Barbell Pause Front Squat 4x4@80%

Accessory Work

Superset 1
1: Single Arm Dumbbell Bent Over Rows 4x12
1: Dumbbell Hammer Curls 4x12

Superset 2
2: Weighted Single Leg Glute Bridge 3x10
2: Weighted Split Squat 3x10

Cool Down

- Standing Quad Stretch :30 per side
- Standing Calf Stretch :30 per side
- Standing Shoulder Stretch with Lat Lean :30 per side
- Pigeon Pose :30 per side
- Butterfly Stretch :30 per side

5:00 of Foam Rolling
- 1:00 Upper Back
- :30 Right Lat
- :30 Left Lat
- 1:00 Hamstrings
- 1:00 Quads
- 1:00 Glutes