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Friday, October 26, 2018

28
Oct

Friday, October 26, 2018

GROUP WARMUP
2 sets –

:30 bike/ski

5 each side dumbbell external shoulder rotations

5 banded goblet/plate squats (band above knee)

10 dumbbell glute bridges

5 T-spine openers


TRIPHASIC CONCENTRIC

4 sets of 3 back squats @ 68%

Tempo: controlled/normal speed down, as fast as possible up


4 sets of 3 strict shoulder press @ 65%

Tempo: as fast as possible up, controlled/normal speed down


GYMNASTICS

2 sets of:

5 wall walks +

:20 wall facing handstand hold (at rep 5)


AIR RUNNER/RUN TRAINING

2 sets –

200 meters on air runner

(Goal: hold over 800-1000 watts)

Or

300 meter run

(Goal: sub 2 minutes)

Rest 1-2 minutes between sets

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