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NEWS

LP lift November 20th

Dashboard | on November 20, 2017

Part 1 – Dynamic Warm Up (5 min)

Part 2 – Movement Prep

1. Stretching

  • 30 second Couch Stretch (Left/Right)

  • 30 second Samson Stretch

  • 30 second Hip Flexor Stretch (Left/Right)

 

2. PVC Work:

  • 5 Dislocates

  • 5e Around the World

  • 5 Reverse Dislocates

  • 5 Narrow Overhead Squats

3. Squat Hold – 30 sec x2

  • Hold a Weighted (KB, DB, Plate) Squat Hold

    • 90 degree Squat Hold

 

4. Barbell Prep – 5e

  • Muscle Snatch 

  • Behind the Neck Press

  • Overhead Squats

  • Snatch Balance

  • Behind the Neck Sots Press 

  • Overhead Squat Hops

 


SNATCH

Snatch

  • 8 sets x 1 rep @ 90%

 


CLEAN

Clean & Double Jerk

  • 4 set x 1 @ 80%

 


Front Squats

Pause Front Squats

  • 4 sets x 2 reps @ 85 %

 


Accessory

  • 10 (e) Barbell OH Walking Lunges (50% BW) with Iso Back Extension on Bench (30 sec)

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907 Frederick St Kitchener ON ON N2B 2B9 Canada

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