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Friday, October 5, 2018

4
Oct

Friday, October 5, 2018

GROUP WARMUP
2 sets –
5 sandbag squats
:30 bike
5 external shoulder rotations
5 Cuban press with PVC pipe
10 banded pull aparts
5 external oblique openers
TRIPHASIC ISOMETRIC
4 sets –
3 back squats
9 second hold at bottom, fast up
4 sets –
3 strict shoulder press
6 seconds down, fast up
MOVEMENT PATTERN WORK
4 sets –
1:00 bike erg
5 toe to bar/knee raises
5 midhang power clean
5 shoulder to overhead
MIDLINE
2 sets –
1:00 plank
20 leg raises
20 tuck ups
MOBILITY
1:00 each side twisted cross
1:00 saddle stretch

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