BOOK YOUR MASSGAE TODAY WITH CATHY WALLS. SEASIDEPHYSIO.CA
Warm up
- 10 ps Palloff press, knee down
- 10 ps elbow opener
- release forearm and lats with balls 2 min per area
- then
3 rds
- ring pulls
- 10 jump squats
- in plank 10 shoulder retraction
- 10 ps bend over shoulder circles
Push Jerk , shoulder or neck issues do medial raises, or Dumbbells
5 Sets of 3 Rep
Split Jerk
5 Sets of 2 Rep alternate legs …shoulder or neck issues do medial raises and jump squats or Dumbbells
Tempo split back Squat ….11 seconds under tension, more time under tension
6 sets of 3 Rep per side
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel
Loading is intended to be on the lighter side to facilitate getting in a lower position under this longer range tempo split squat, try and get the back knee to touch floor
Conditioning
“EVAN”
3 Rounds:
10 Front Squats (225/155)MW
20 banded face pulls
50 Double-Unders/ 100 single unders