What a game, what a olympics, what a country! Congrats to all of our athletes in Vancouver!
Warm-up
20 Shoulder Dislocations
20 Single Leg Dead lifts
20 Wall Slides (keep low back flat, wrist and elbows in contact with the wall
20 Front to back Leg Swings
20 Band Pulls
5, 5, 5, YTW
20 Scorpions
A1. Floor Press - 5, 5, 5, 3, 3, 3 reps
1st/4th set - close grip, 2nd/5th - medium grp, 3rd/6th - wide grip
Progressively increase weight
A2. Power Clean - 3, 3, 3, 1, 1, 1 at 80% of your 1RM (ex. 1RM = 200lbs, 80% = 160 lbs)
Work on speed
Progressively increase the weight
Take 90 secs between floor press and power clean sets
B1. Incline DB Press Neutral Grip (palms facing one and other) - 8 reps x 4 sets
B2. Wide Stance Good Morning - 6 reps x 4 sets
Use same load for each set
Tak 45 secs between press and good morning sets
C1. Facepulls - 15 reps x 4 sets - focus on bringing the shoulder blades together/downward, activating traps/posterior delt
C2. McGill Sit-ups - 25 reps x 4 sets - perform 2 sets on each leg
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