Tuesday 18 July
Dynamic warm up and mobility:
15 empty bar push press
Then, 2 front rack mobs of your choice
- Global roll out with foam roller
- peanut roll out
- lacrosse ball in anterior shoulder
- tricep smash
15 empty bar push press retest
15 empty bar front squat
Then, 2 squat mobs of your choice
- ankle stretch with plate/voodoo
- couch stretch
- lizard stretch
- pigeon stretch
15 empty bar front squat retest
15 empty bar thrusters, then start building towards work sets
Thruster 5-5-3-3-3-1-1-1-1 reps
Working towards a 1RM thruster.
Score is total number of kgs, so record each set/lift as either a hit or a miss.
Increase weight each round until completed, or failure. If you fail twice, you may strip weight down and complete the reps.
Racks may be used.