20241002 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
- Pause Power Clean (at knee) 1x3@65%; 4x2@75%
- Barbell Strict Press 3x3@70%; 2x2@72%
- Tempo Front Squat (3-Second Decent) 4x3@80%
Accessory Work
3 sets
1: Pull Ups 4x6-8
2: Dumbbell Split Squat 4x12
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