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Tuesday 18 July
Dynamic warm up and mobility: 20 minutes 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. |
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July 2018
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