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Monday, October 15, 2018

14
Oct

Monday, October 15, 2018

GROUP WARMUP
2 sets –
:30 bike
10 dumbbell glute bridge
5 banded goblet squats (band above knee)
5 external oblique openers with leg raise
10 PVC liftoffs
+ trainer led barbell warmup
BARBELL CLUSTERS
Power Clean
1x 2.2.2 @60%
2x 3.3.3 @50%
Rest :30 between clusters
Rest 2:00 between sets
TRIPHASIC CONCENTRIC
4 sets of 3 back squats @75%
Tempo: controlled down, as fast as possible up
GYMNASTICS
Circuit 1 –
3 sets of:
2 ring beat swing + 2 standard ring row
Circuit 2 –
2 sets:
10 alternating strict single leg toe to bar or single leg knee raise (5 each side)
10 tuck ups

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