Wednesday, September 28, 2016

Prehab

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

Warmup

Coach’s Choice Warm Up
Warm up Technique for Strength Work

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

Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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