18. Oktober 2023
Okt
18
2 Sets
– 5/side Groiner Stretch with Rotation
– 8/side DB Goblet Reverse Alternating Lunges
– 25ft/side Single Arm DB OH Carry
+
Back Squat Prep
2 x 10 reps with 1 sec pause in bottom
Focus on exploding out of the hole with each rep
Set 1 = empty bar
Set 2 = light warm up weight
+
Optional workout Prep:
1-2 sets
– 6 DB walking lunge steps (3/leg)
– 4 DB Front Squat
– 2 DB Push Press
Set 1 – 4-6 reps @ 70%
Set 2 – 4-6 reps @ 80%
Set 3 – 2-3 reps @ 85-90%
Set 4 – 1-2 reps @ 93-95%
)
4 Rounds for Time:
– 12 Dumbbell Walking Lunge Steps @ 22,5 / 15 kg
– 9 Dual Dumbbell Front Squats @ 22,5 / 15kg
– 6 Dumbbell Push Presses @ 22,5 / 15 kg
Time Cap: 9 minutes
single leg Straight Leg Iso Hold with Foot Elevated on Bench
3 sets:
– 10 Natural Knee Extensions; slow & controlled
Rest 10 sec
– 10.10.10 sec single leg Straight Leg Iso Hold with Foot Elevated on Bench
Rest 5 sec between each 10 sec hold
Rest as needed between each
3 sets:
– 10 Natural Knee Extensions; slow & controlled
Rest 10 sec
– 10.10.10 sec single leg Straight Leg Iso Hold with Foot Elevated on Bench
Rest 5 sec between each 10 sec hold
Rest as needed between each