Monday, Mar. 7/10

Thoracic mobility at its best!

Warm-up

Foam Rolling and Mobility Drills

Training

A1. Close Grip Floor Press (Fat bar if possible) - 5, 3, 5, 3, 5, 3

Beat previous load from the week before on the last set - start with a weight around 50-60% of your 1RM and progressively increase the load each set.

A2. Squat Power Clean - 3, 3, 3, 1, 1, 1

Use the same load for the previous week for all sets.

Rest 90 secs between sets

B1. Incline DB Neutral Press - 5, 5, 5, Max rep

Start with a weight that is 75% of your 1RM, use this weight for the first 3 sets and then on the last set perform max reps to failure - FOCUS ON SPEED push the DB as hard as possible each set

B2. Mediuam Stance Good Morning - 5, 5, 5, Max Rep

Start with a weight that is 75% of your 1RM, use this weight for the first 3 sets and then on the last set perform max reps to failure - FOCUS ON SPEED extend with the BB as hard as possible on each set

Rest 60 secs between sets

C. Face Pulls - choose a load that you can perform 15 max reps - perform 60 reps as fast as possible.

D. Tabata Anchored Sit-ups - 20 secs of as many sit-ups as possilbe/10 secs of rest = 1 set

Perform 8 total sets