1-7-21 COMP PREP Thursday d/e lower

Warm up

Yoga flow to get blood flow to the body

2 rounds:

• 10-20 back extensions
• 30-40 supine banded abductor
• 15-20 side "LOCK" claim shell HERE
• 30 sec Warrior III each side HERE
  If you struggle with balance, use a light hand on your squat rack or other support

Main work

• Squat 6x3x75%
• Deadlift 5x5x70%
  For both squats and deads, add bands or chains if it moves well
• Power cleans 4x3 moderate/heavy
  If your skill for power cleans is low or have never done them, substitute with 4x8-10 DB shrugs moderate/heavy
• Superset with little rest:
  
  • DB box step ups 4x10 (5 each side) moderate box height/heavy weight
  • weighted ab of choice 4x15-20
• 10 mins to work a weakness “free time”

Second workout

• 2x5 min Heavy sled drag
• 2x30-40 supine banded abductors on bench
• 2x50 med ball goodmornings or banded hamstring curls