29 July 2019

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
1 Round then Shoulder Mobility,
1 Round then Hip Mobility,
then last round ...

Mobility
Shoulders:
:45/side Side Lying IR Smash
:30/side Chicken Wings
:30/side Sprinklers
:45/side Side Lying Windmills w/ Rotation
:45/side Bow & Arrows (Behind the Back Pull Up/Down)
2x10 Banded Horizontal External Rotation

1:00/side:
Banded Overhead Flexion
- with reach across
Banded Overhead Flexion
- with neck stretch

Hips:
1:00/side Banded Hip Flexor Stretch
1:00/side Banded Hamstring Floss
1:00/side Banded Lateral Capsule Stretch
1:00 Wall Split Stretch
1:00 Deep Wall Squat

Weightlifting
C&J
1x2 @ 50%
1x2 @ 60%
1x2 @ 70%
1x2 @ 77%
1x2 @ 82%
1x2 @ 87%
1x1 @ 90%
1x1 @ 92%