20240918 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 Power Clean From Blocks (Knee) 3x3@65%; 2x2@70%
- Barbell Behind the Neck Push Press 3x3@70%; 2x3@75%
- Tempo Barbell Front Squat (3-Second Descent) 4x3@75; 2x3@80%

Accessory Work

Superset 1
1- Pull Ups 3x6
1- Banded Face Pulls 3x10

Superset 2
2- Dumbbell Glute Bridges with Pause 4x20
2- Side Plank 4x1:00 (alternate sides)

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