Wednesday
Warm-up
Warm-up
2 sets:
:30 couch stretch (:30 /leg)
1:00 Foam roll upper back with 10 lb plate held overhead.
:30 Foam roll lats (:30/ side)
1:00 tempo wall-facing squats
:30 couch stretch (:30 /leg)
1:00 Foam roll upper back with 10 lb plate held overhead.
:30 Foam roll lats (:30/ side)
1:00 tempo wall-facing squats
OHS Warm Up
3 sets:
5 overhead squats
Weightlifting
Overhead Squat (7 x 3)
7 sets for load – build in weight
Metcon (Weight)
Post-workout:
5 sets:
5 sots press
– Increase loading across as many sets as possible.
5 sets:
5 sots press
– Increase loading across as many sets as possible.
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
1:00 banded shoulder stretch/side
1:00 couch stretch/side
