Week One - Day One
- Front rack mobility
- Front rack pre-test
- Shoulder capsule mobilization (2 min/side), blue angel (2 min/side), banded lateral opener (2 min/side)
OR
c. Triceps extension smash (3 min/arm) and banded elbow distraction (3 min/arm)
d. Front rack post-test
- Front squat - 3 x 5 (32X2) to determine a challenging working weight
- Front squat 5 x 5 (32X2) every 3 minutes
- Pendlay row - 3 x 5 (X222) to determine a challenging working weight
- A. Pendlay Row - 6 x 5 (X222) every 3 minutes
B. HSPU - 6 x Max (4-8)
6. Tabata KBS
7. Tabata front plank
Week One - Day Two
- Overhead mobility
- Overhead pre-test
- T-spine overhead extension smash - option 1 - 2 minutes
- Overhead lacrosse ball smash - 2 minutes each side
- Banded overhead distraction - 2 minutes on each arm
- Overhead post-test
- Burgener warm-up
- Down and up - speed through the middle
- Elbows high and outside - barbell close to the body
- Muscle snatch - turnover
- 2”, 4”, and 6” snatch drops - footwork
- Snatch lands - footwork
- 7 x 3 hang power snatch with 2-count descent, pause in hang, and hold overhead
- 7 x 1+2 behind the neck push press and overhead squat (03X3)
- 3 rounds of 10 duffel bag to shoulder and 25 sit-ups
- Back plank x 5
Week One - Day Three
- Squat mobility
- Squat pre-test
- Superfriend quad smash (3 minutes/leg)
- Squat post-test
- Deadlift - 3 x 5 (X030) to determine a challenging working weight OR work up to 70% 1RM
- Deadlift 5 x 5 (X030) every 3 minutes
- Push press - 3 x 5 (X202) to determine a challenging working weight
- A. Push press - 6 x 5 (X202) every 3 minutes
B. Pull-up - 6 x Max (4-8) or 1-2 negatives
- 10 rounds of 3 tall box jumps and 5 burpees, rest 15 seconds
- 6 rounds of 30:30 windmills
Week One - Day Four
- Front rack mobility
- Front rack pre-test
- Shoulder capsule mobilization (2 min/side), blue angel (2 min/side), banded lateral opener (2 min/side)
OR
c. Triceps extension smash (3 min/arm) and banded elbow distraction (3 min/arm)
d. Front rack post-test
- Modified Burgener warm-up
- Down and up - speed through the middle
- Elbows high and outside - barbell close to the body
- Muscle clean - turnover
- 2”, 4”, and 6” clean drops - footwork
- Clean lands - footwork
- 7 x 3 hang power clean with 2-count descent and pause in hang
- 7 x 1+2 push press and push jerk
- Sled push and sled pull combination
- 6 rounds of 30:30 back extensions
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