20240911 Strength

We’re going to start introducing some variations to the lifts - But the intent is still the same. To have a strong power clean, a strong push press, and an impressive front squat. Balancing the line between power and speed!

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

- Hang Power Clean 3x5@60%; 2x3@65%
- Strict Press 3x5@60%; 2x3@65%
- Front Squat 4x5@75; 2x3@80%

Accessory Work

Superset 1
1- Barbell Bentover Row 3x10
1- Bent Over Dumbbell Flys 3x10

Superset 2
2- Dumbbell Split Squat 3x10/10
2- Plank 3x1:00

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