wrist and forearm plank moves
Mobility-use the ledge or box and LAX ball your triceps
AFTER front rack position testing:)
Activation-40/20 A1) two finger front rack bb hold:) A2) Wheel ab roll outs-great to brace core and lengthen triceps
Strength 1- heavier than last week:)
3;1x1 tempo- take 3 legit seconds to get down to the bottom-PAUSE 1 second, and stand right up
*You CAN use 2 heavy KB if they can maintain position. This is actually harder than a barbell. Have them notice the weight they are starting at! 25s okay next week 35s. This will be a huge focus not to just “pick random” weights
Strength 2-Weighted Walking lunges 4 sets 5/6 each leg
Strength 3-3 sets
HEAVY FARMER CARRY 100 m
Hanging knees to chest (weighted or slower or have them reach to their necks instead of bottom of the chest) to make it more challenging 8 reps
Fun group game at end:)
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