I. Dynamic and Mobility Warm-Up:
“Vagabond Warm-Up”
“Barbell Progressions Overhead”
Shoulder Press
Push Press
Push Jerk
*Mobilization Piece*
-Work the High Glute Area-
Lacrosse Ball Work- Lateral Shear
Squat Openers Against Wall
Lacrosse Ball Work- High Glute On Back
II.Conditioning Workout of the Day:
A. Skill Review:
Squatting and Various Options to Improve Your Air Squat, Front Squat, and Back Squat
B. “Walking Crazy”
5 Sets of As Many Reps As Possible of:
60 Seconds Max Farmer’s Walk @ 2 pood/1.5 pood
Rest 45 seconds
60 Seconds Max Box Jumps @ 24/20
Rest 45 seconds
III. Competitors Schedule Workouts of the Day:
A. Mobilize and Prepare
B. Row, 6 sets x 30 seconds
*These are not all out efforts, just to keep active and loose.*
Post Weights Used and Reps Completed to Comments.