20241011 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 Hang Squat Clean + Push Press 4x3-3@80%
- Barbell Power Jerks 3x3@80%
- Tempo Barbell Front Squat (3-Second Decent) 2x3@85%

Accessory Work

Superset 1
- Ring Row 4x12
- Banded Face Pull 4x12

Superset 2
- Box Jump 3x10
- Calf Raises 3x15

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