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Monday, October 22, 2018

21
Oct

Monday, October 22, 2018

Monday
GROUP WARMUP
2 sets –
:30 Bike
5 T-spine openers
5 Goblet Squats @ tempo
5 Dumbbell glute bridges
:20 frog stretch
+trainer led barbell warmup

BARBELL CLUSTERS
Power Clean and Jerk
1 x 2.2.2 @70%
2 x 2.2.2 @60%
Rest :30 between clusters; 2:00 between sets

TRIPHASIC CONCENTRIC
4 sets of 3 back squats @ 70%
Tempo: controlled/normal speed down, as fast as possible up

GYMNASTICS
Circuit 1 –
3 sets of:
5 bar beat swings + 5 standard ring rows

Circuit 2 –
10 alternating straight leg raise or single leg knee raise (5 each side)
10 tuck-ups

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