20240916 Strength

We’ve made it to week 2! Stay focused on hitting those percentages with good movement!

Warm up/ Movement Prep

- -3-5 Minutes of light Cardio (indoor or outdoor - something low impact - gets the heart rate up)

2 sets
- Banded Pull Aparts 10
- Banded Pass Throughs 10
- Banded Lat Stretch :30 seconds per side

2 sets
- Glute Bridges 10 with a 2-second pause at the top
- Banded X-Walks 10/10
- Banded Good Morning 10

2 sets
- Barbell Clean Deadlift 5
- Barbell Muscle Clean 5
- Elbow Rotations 12/12
- Barbell Front Squat 5
- Barbell Strict Press 5
- Barbell Push Press 5

Strength

- Barbell Hang Power Clean 3x5@70%
- Barbell Push Press (Split Position) 4x5@65%
- Barbell Front Squat (2-Second Pause at Bottom) 4x5@75%

Accessories

3 sets
- Barbell Bent Over Rows 10
- Bulgarian Split Squats 12/12

3 sets
- Plank 1:00
- Shoulder Taps 1:00

Cool Down

- Standing Quad Stretch :30 per side
- Standing Calf Stretch :30 per side
- Standing Shoulder Stretch with Lat Lean :30 per side
- Pigeon Pose :30 per side
- Butterfly Stretch :30 per side

5:00 of Foam Rolling
- 1:00 Upper Back
- :30 Right Lat
- :30 Left Lat
- 1:00 Hamstrings
- 1:00 Quads
- 1:00 Glutes