Wednesday, September 28, 2016

Prehab

Foam Roll Lats
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min

Warmup

Strength

Front Squat Clusters:
3(3-3-3) @ 75% with 30 second hold

Notes: For the clusters unrack the bar and perform 2 squats and the top of the second squat hold the barbell for twenty seconds and then repeat until you have performed three sets of two. Do this two times with 2 minutes rest in between sets. 

-Then –

Strict Press
3X6 @80%
Rest 2 minutes between efforts

Conditioning

Time Priority Diane
For reps:
60 seconds of deadlifts
60 seconds of handstand push-ups
45 seconds of deadlifts
45 seconds of handstand push-ups
30 seconds of deadlifts
30 seconds of handstand push-ups
Notes: This workout takes 4.5 minutes, with no rest between exercises.

Your goal should be
to get more than 90 reps.
L1: 75/55, Push-Ups
L2: 95/65, Piked HSPUS
Rx: 225/155

Cool Down