3/29/2019

Warm-up: 
12 reps x 1-2 sets each of: 
A1. Natural Knee Extensions 
A2. Banded Terminal Knee Extension 
A3. Banded Side Lying Clam 
A4. Banded lying prone hip internal rotations 
B1. Seated Banded Abduction 
B2. Banded Monster Walks 
B3. Negative Box Step Down (stand on something at mid shin height and slowly lower yourself back to the floor on one leg. Each rep should take about 3 seconds )
Warm up work done


A. Power Snatch; 5 on the min @ 135# for 8 min 
UB each set

B1. Back Squat; 3 HEAVY reps x 4 sets; rest 45 seconds
295lbs for each set

B2. 10 UB Front squat @ 165# x 4 sets; rest 45 seconds
UB each set

B3. Wall Balls @ 30#; 30 reps for time x 4 sets; rest 3-4min 
Set 1 - UB
Set 2 - 20/10 (1:15)
Set 3 - 10s (1:23)
Set 4 - 15/6/5/4 (1:47)
My shoulders got torched on the wall balls

C. Wall squat overhead lat stretch; 2 min hold + 3 sets of 10 sec iso (lying with feet n squat position against wall, reach overhead and hold onto band while working through your deepest ranges)
D. Wtd w KB Kneeling dorsi flexion strecth; 2 min hold + 3 sets of 10 sec iso 
E1. Quadruped hip joint rotations - 2 slow controlled reps in both directions x 3 sets; rest 10 seconds 
E2. Goblet Hold (light KB) Duck walks; 25 feet x3; rest 10 sec
C-E2 done