SAMSTAG
Clean Session
-
A. 2 sets per arm
Seated banded elbow circles + flickers (in rack position)
Seated banded scapula circles + flickers (in rack position)
-
B. Front Squat joint prep sequence
-
C. 6 sets
Pause Front Squats, 3 sec each:
1/4 squat
1/2 squat
3/4 squat
Full depth
*Ascending AND descending so there is 8 pauses in total, keep the weight light
-
D. 6x1 Hang power clean + Front Squat
*keep the weight light because your coordination will be challenged after the pause squats, focus on the skill and positioning
Aktuelle Beiträge
Alle ansehenA. 4 sets P1: Lateral lunge with vertical saccades P3: 10 m walking CB lunge - B. 4 sets P1: tea cup exercise P2: 6-8 windmill presses -...
A. 4 sets P1: Peg squat with horizontal saccades P2: Coassack squat mobility, 10 femur rotations, 10 knee in-outs, 10 pelvic tilts - B. 4...
A. 4 sets P1: Coordination squat hip turns P2: 6-8 CB complex - swing, to d-stop lunge with VOR-C - B. 4 sets P1: Ring row complex 4x...
