8/26/20 - Wednesday
Tier 1, 2, 3 and Competitor
Home Warmup:
3 Rounds of:
:30 of Shoulder Taps
3 Samson Stretches each side (Reverse Lunge, reach up and lean back)
3x (Inchworm + 3 Scapular, 2 Regular and 1 Dive Bomber Pushup)
:30 of Plank Up/Downs
10 Bird Dogs
10 I, Y, T's (laying down)
Regular Programming:
A1) 5x (3 Push Press + 2 Push Jerks)
*Start at 60% of 1RM Push Press and work up
A2) Ring Muscle Ups or Progressions 5x 3-5
B1) Banded Glute Bridges w/ 2 Second Pause 5x15
*Band just above knees
B2) L-Sit 5x Max Effort
B3) GHD Hip Extensions 5x15
Home Version:
A1) 5x (3 DB Push Press + 2 DB Push Jerks)
*No DB? Do Pushups or HSPU (any variation) 5x10
A2) 5x (10 V-Ups + 10 Hollow Rocks)
B1) Glute Bridges w/ 2 Second Pause 5x15
B2) Plank 5x 1:00
B3) Good Mornings 5x 15-20
*Banded or weighted
Outdoor Class:
A1) 5x (3 Push Press + 2 Push Jerks)
*Start at 60% of 1RM Push Press and work up
A2) 5x (10 V-Ups + 10 Hollow Rocks)
B1) Glute Bridges w/ 2 Second Pause 5x15
B2) Plank 5x 1:00
B3) Barbell Good Mornings 5x10
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
Banded Foam Roller Pass Thru (against the wall) x20
Foam Roll T-Spine/Lats 2:00
Cat/Cow x 20