20241004 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 4x3@80%
- Barbell Power Jerks 4x3@75%
- Barbell Front Squat (Pause for 1 second at bottom) 4x3@80%

Accessory Work

Superset 1
1: Bench Supported Barbell Row 4x10
1: Dead Bugs 4x12

Superset 2
2: Dumbbell Box Step Ups 4x12
2: Jump Squats 4x10

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