Warmup (2x, 45#, 95#):
Shoulder Stretch
5 SLDL
5 Overhead Squat
5 1H HS (ea)
Pigeon Stretch
5x:
5 Overhead Squat @ 135#
5 Front Squat @ 135#
5 Back Squat @ 135#
20 Lunge Jumps (10 ea)
5x:
6 RDL @ 185# (3 ea)
10 Plyo Back Extensions
Push Press + Hold (10 sec)
5 @ 135#
5 @ 135#
5 @ 135#
3 @ 155#
3 @ 165#
25 Hanging Wipers
25 Ankles-to-the-Bar
Notes:
1H HS = one handed hand stand
Plyo Back Extension - using a GHD or similar apparatus, execute back extensions quickly enough to make use of the plyometric effect. this is done immediately after a (relatively) heavy RDL set to focus on hamstrings and lower back.
Push Press + Hold - execute a push press, then hold the weight overhead 10 seconds (have a buddy count) before lowering and executing another rep
