SA DB bench press
– points of performance
– Movement prep: 2-3 reps/side w/ lighter DB
Hammer Curls
– Points of performance and tempo
– Movement Prep: 2-3 reps per arm w/ lighter DB
Back Squat
– Focus today is staying “Active” in bottom of each squat. This is super important for pausing squats, but also for full speed squats.
– Movement Prep: 3-4 empty bar back squats at workout tempo
8-10/arm Single Arm DB bench press @30X0
8-10/arm Plank w/ band Pull @20X0
8-10/arm DB biceps curls @20X0
row or ski 400m at 75-80%
2 rounds of
Lateral Banded walks 10 steps/leg
5 glute bridge w/ 3s pause
Quadruped Hip CARs x 4/leg
5 slow air squats @5211
+
Barbell Prep
3 rounds of
5 good mornings
3 back squats
1 pause squat for 5s