20241115 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 + Push Jerk 3(3-1)@85-90%
- Barbell Push Press 4x3@85%
- Barbell Front Squat 4x3@90-95%

Accessory Work

Superset 1
1: Dumbbell Bent-Over Row 4x12
1: Dumbbell Reverse Flys

Superset 2

2: Dumbbell Split Squat 3x12/12
2: Weighted Single Leg Glute Bridge 3x10/10

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