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Friday, December 14, 2018

13
Dec

Friday, December 14, 2018

GROUP WARMUP
2 sets –
5 T-spine openers
5 band pull aparts youtu.be/1lQdu_U4AAI
10 frog pumps
:10 frog stretch
BARBELL/OVERHEAD WORK
5 sets of:
3 push press + 2 push jerks + 1 split jerk @technical load
LEG STAMINA & GLUTE WORK
A.
4 sets of:
1 Front squat + 3 Back squat @ 70% of front squat
B.
3 sets of:
6 Hamstring sliders
:20 glute bridge hold
C.
2 sets of
500 meter bike erg (300 meter @ 10 damper / 200 meter @ 1 damper as fast as possible )

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