GROUP WARMUP
2 sets -
5 overhead plate stretch
5 external oblique opener variation: leg raise
5 plate squats @3 second tempo
10 PVC pass throughs
+ trainer led barbell warmup
BARBELL WORK
Every 2 minutes for 10 minutes
1 clean liftoff + 1 power position power clean + 1 front squat
60-65%
ADVANCED TRAINING TECHNIQUES
Perform *Myotatic reps with control; take as-needed rest between each set (between 60-90 seconds)
Circuit 1:
3 sets -
6 Myotatic Bench Press
6 Myotatic Strict Pull-up
Circuit 2:
3 sets -
6 Myotatic Sandbag squat
8 Each Leg Dumbbell Overhead split squat (modify: Dumbbell front rack)
*Myotatic reflex (aka stretch reflex) is a muscle contraction in response to stretching within the muscle. It is a monosynaptic reflex that provides automatic regulation of skeletal muscle length. When a muscle lengthens, the muscle spindle is stretched and its nerve activity increases. This type of movement strengthens your neuromuscular communication, making your muscles faster and more efficient at sending and receiving messages. It also recruits more fast-twitch muscle fibers than most traditional protocols.
MOBILITY
1:00 box stretch
1:00 frog stretch
