OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
1:00 row (start easy and build intensity)
5 inchworms into 5 push ups
5 Floor Press
20 floor presses (185/115)
15 floor presses (185/115)
10 floor presses (185/115)
Burgener Warm Up Clean
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Front Squat Skill Transfer Exercises
3-5 reps of each movement
No Hands (aka Zombie) front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
3x High Hang Clean + 3x Hang Clean + 3x Clean
Begin EACH minute with 10 jumping air squats [Hip must be open every jump].
Then complete maximum amount of Hollow Plank Sliders UNTIL you read 300 feet total on the sliders.
Goal of workout: Complete 300 feet of Hollow Plank Sliders in minimum amount of time.
*FORM matters. This is not a saggy slider! Maintain hollow position while sliding.
10 Single Dumbbell RDL (Each Side)
10 Lateral Step Ups (Each Side)