Wednesday, October 5, 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:
3X(1-1-1) @ 80% with 20 second hold
1X(1-1-1)@ 85% with a 20 second hold

Notes:  2 minutes rest in between sets.

-Then –
Strict Press
3X Max Effort  @80%

Conditioning

2 4 minute amraps with 90 seconds Rest
5 Burpees
6 Pull-Ups
7 DB Squat Cleans

Notes: L1: Ring Rows, 15/10
L2: Banded Pull-Ups, 25/20
Rx: 40/30

Cool Down