Warm Up:

  • Long Lap
  • 10 PVC Pass Throughs
  • 10 PVC Halos (5 ea. direction)
  • 10 PVC OHS Squats
  • 10 Bandy Pull Aparts
  • 10 Bandy Pull Downs
  • 60 sec Forearm Plank
  • 10 Pit Pulls (Lat Pulls)
  • 10 Ab Wheel Roll Outs
  • NJ Sprint

Mobility:
3:00 min olympic wall squat (see MOB poster) 

Accessory Work:
3X8 Plank Rows w/ DumbBell of Choice.
3X 30 sec L-sit Hold on the rings

Strength H1- Day 3:  

Dynamic Effort (D/E) Box Squats ( think Speed out of the bottom of the squat) every 3:00 mins 12X2 reps @ 65-70% of 1RM
D/E Bench Press every 3:00 mins 9X3 @ 75%  of 1 RM
Speed Dead Lifts 9X3 @ 60% of 1RM (perfection form peps.... its important!!) 
Parallel Bar Challenge: Starts on one end of the Parallel bar w/5 dips then walk to opposite end of Parallel bars do 5 dips, Then repeat same format 4 dips, 3 dips, 2 dips, 1 dips. **If athlete does not have strict dips can use band or work 5 reps, 4 reps, 3 reps, 2 reps, 1 reps banded on rings. 

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