Warmup
- 3 Sets NFT
- 6 Half Kneeling DB Banded Press/arm
- 8 Dual KB Rack Cyclist Squats @ 30X0
- 20 Wall Psoas March (10/leg) – Slow and Controlled
+ Scapular Positional Strength and Active Mobility Work
Prone Controlled Articular Rotations x 4/reps (15sec to complete one rep) x 2-3 sets; rest as needed
*Hold tension throughout the body and try to increase range each rotation
- Half Kneeling DB Banded Press https://youtu.be/yn48-uZBuak
- Dual KB Rack Cyclist Squat https://youtu.be/xkL1f4yewf0
- Wall Psoas March https://youtu.be/CekaEcB8SkM
- Prone Controlled Articular Rotations https://youtu.be/9q0mGPqYToo
A) Back Squat
20X1; 1.1; rest 15sec between 1’s; Every 3:30 x 4 sets
*Continue to build if you feel good. Execute great reps throughout.
Demo video https://youtu.be/Rvy12jFLBFo
B1) Barbell Front Rack Walking Lunge
20X0 x 8-10 steps; rest 60sec x 3
Demo video https://youtu.be/uKUMTh0mYW4
B2) Tall Kneeling DB Arnold Press
30X1; 4-6reps; rest 60sec x 3
Demo video https://youtu.be/Rd3pRGf7fyQ
C) 8mins Continuous Effort
- 2-4-6-8-10-12….continuing adding 2 reps per round
- Strict Ring Dips *10sec Pull Up Isometric Hold (chin over bar) between every set of dips.
- Strict Ring Dip https://youtu.be/eiQLGHW-tmQ
- Chin Over Vertical Plane Pull Up Hold https://youtu.be/PtxPHXIcHo0
D) 3 Sets @ Tough Effort
- Row 30/25 Cals
- 25 Wall Balls 20/14lbs
- 10 Burpee C2B Pull Ups
- rest walk 2mins between sets
- *Adjust the suggested loads as needed for you.
- *Scale back to Burpee Regular Pull Ups
- Row https://youtu.be/gON7XC5WxCM
- Wall Balls https://youtu.be/xMO8WZrZk-U
- Burpee Chest to Bar Pull Up https://youtu.be/3GTQenEEfEU
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