Mobility Training:
HAM Complex
5x Hip Swivel each side
5x Shoulder Dislocates
5x Sotts Press
3x Scorpion Strikes each side
Movement Prep:
10x Box jumps each side - front, left, right, back 24/20 inch box
50x Wallballs
50x Hand release push-ups (Every time chest touches floor hands come off the floor)
1x Dot drill
Power:
1-1-1-1-1
Squat clean/Push-press
Strength:
5 Rounds of
10x Bulgarian split squat each leg with 100-80/60 lbs. sandbag
15x Body weight rows (Use rings if available)
20x K.B. swings 55/35 lbs.
Really like the bulgarian split squat, it forces you to use your glutes rather than relying on your quads to do all the work. Movement prep is becoming my favorite part of the workout.
ReplyDeletePR-squat clean/push press, 195#. Defeated old pr by 10#.
ReplyDelete