20241014 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 Power Clean + Hang Power Clean 4x2-2@82-85%%
- Barbell Push Press with Tempo (3-Second Descent) 4x3@ 80%
- Barbell Front Squat (3-Second Pause at Bottom) 4x4@80%

Accessory Work

Superset 1
1: Barbell Pendlay Row 4x8
1: Bodyweight Tempo Single Leg Romanian Deadlift (3131) 4x8
3131 Tempo: 3-Second Descent, 1-Second Pause, 3-Second Ascent, 1-Second Pause Between Reps

2-3 sets
Plank with Alternating Straight Arm Raise 3x:30 seconds

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