Monday, October 21, 2019

Joint Prep

Warm Up Molecule

Reverse Bridge x 30 sec x 3 sets Superset with

Every 4 minutes x 5 sets

A1. Back Squats x 5-6 reps

A2. strict hspu x 3-4 reps

NOTE: on set 5, strip the weight and decrease the ROM on the hspu and do 12 back squats and 8-10 hspu

If you are doing ddhspu, do 5-6 per set and then 8-10 on your last set.

B. 3 ROunds for TIme

Run 400 meters

40 Shoulder Taps

21 KB Swings 55/70 lbs

Thursday, October 17, 2019

Shoulder warm up A

A1. Pronated db rhomboid strengtheners x 8 reps (3 sec hold) x 3 sets

A2. molecule sequence x 3 sets (1 per direction)

A.Every 3 minutes x 4 sets

Strict barbell Press x 8-10, 6-8 on last 3 sets

B. With a partner x 15-20 reps x 3 sets

Barbell irregular cossacks x 20

C. Box Jumps x 30 sec

Thrusters x 30 sec 65/95 lbs

Alternating db Snatch 20 x 30 sec

Rest 90 sec

4 sets