20240927 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 Squat Clean 3x3@80%
- Barbell Push Jerks (Pause at overhead for 1-second) 4x3@75%
- Barbell Front Squat 4x3@80%

Accessory Work

Superset 1
1: Dumbbell Bent Over Reverse Flys 4x12
1: Dead bugs 4x12

Superset 2
2: Dumbbell Upright Row 4x12
2: Bird Dogs 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