WARM UP:
Jog for 1-2:00
Hip series stretching x 1-2:00ea
Single Leg Hip Bridges x 10ea
Double Leg hip Bridge x 10 total
Double Arm Lat Stretch x :30-1:00
Forward Lunge and Reach + Elbow 2 Instep x 5ea
Overhead hand Walk x 3
Bear Crawl HSPU x 5

HYDRO:
“Cinco Complex”
5 Push Presses/Push Jerks
5 Front Squats
5 Thrusters
5 Front Squats
* Perform a complex every 5:00 for a total of 5 rounds working up to a tough, but safe loading by round five…

Use your push press/push jerk 1RM for numbers…

50, 60, 65, 70, 70+%

Bar must be cleaned into place from the Hang or the floor and can be dropped to rest once during the above complex as well…

AT HOME:
Sub in DBs and possibly bump the reps up some as needed to make the last few sets tough but manageable

POST WORKOUT:
15-20 Plate/DB Tempo Reverse Flys (5-10#)
5-10 Cuban Presses (5-10#)
Stretch out for 2:00
* 3 times through for quality

Justin VanBeek

Written by: Justin VanBeek

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