Fri, Nov 18 2022 |
Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (2560 days ago) |
11.18.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s Warm Up -into- 3 sets (Light Dumbbell) 5 Deadlifts 5 Strict Press 5 Front Squats 5 Power Cleans 5 Thrusters 2. Strength Prep Athletes will be strict pressing for a 4rm and then perform 2 drop sets off of that established 4rm. Athletes should establish a strong rack position when stepping back with the weight. Barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep the core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If athletes have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets. 3. Workout Prep 3 sets: 1 Deadlifts 1 Shoulder to Overhead 1 Front Squat 1 Power Clean 1 Thruster (Use Bumbbell) Strength Shoulder Press 1 1 x 4 Workout 'Barbell Bash' 30 Dumbbell Deadlifts (light) 25 Dumbbell Push Press (light) 20 Dumbbell Front Squats (light) 15 Dumbbell Power Cleans (light) 10 Dumbbell Thrusters (135/95) Target time: 12-14 minutes Time cap: 18 minutes Cooldown/Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side) |