20241030 Strength

Warm up

General Warm up - 5 Minutes of light work

2 set
- Banded Pull Aparts 10
- Banded Pass Throughs 10
- Banded Face Pull 10

2 sets
- Banded X-Walks 10/10
- Banded Good Morning 10
- Bird Dog 10/10

Movement Prep
2 sets
- Clean Deadlift 5
- Muscle Clean 5
- Elbow Rotations 12/12
- Hang Power Clean 5
- Front Squat 5
- Strict Press 5
- Push Press 5

Strength

- Barbell Complex - Power Clean + Front Squat 4(2-2)@75-80%
- Barbell Push Jerk 4x3@75-80%
- Barbell Tempo Front Squat (3-Second Descent) 4x4@80-85%

Accessory Work

Superset 1
1: Pull Ups 4x8
1: Banded Face Pulls 4x12

Superset 2
2: Triceps Dips 3x12
2: Banded Pull Aparts 3x12

Cool Down

2 sets
- Seated Butterfly Stretch 1:00
- Seated Quad Stretch :30 per side
- Seated Hamstring Stretch :30 per side

2 sets
- Child’s Pose 1:00
- Scorpion Stretch :30 per side
- Kneeling Ankle Stretch :30 per side

Foam Rolling
- Upper Back 1:00
- Glutes 1:00
- Quads 1:00
- Hamstrings 1:00

Deep Breathing 2:00