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Friday, October 19, 2018

18
Oct

Friday, October 19, 2018

GROUP WARMUP
2 sets –
5 sandbag squats
5 each arm external shoulder rotations
5 shoulder foam roll wall slides
5 T-spine openers
TRIPHASIC CONCENTRIC
4 sets of 3 back squats @68%
Tempo: controlled down, as fast as possible up
4 sets of 3 strict shoulder press @75%
Tempo: controlled down, as fast as possible up
GYMNASTICS
2 sets of:
5 wall walks
+ :20 wall facing handstand hold
AIR RUNNER/RUN TRAINING
300 meter airrun
(Goal: hold over 800-1000 watts)
Or
400 meter outside run
(Goal: sub 3 minutes)

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