Tuesday, February 9, 2021

HOME MADE Program

1. Strength

3 Rounds for quality:

10 Single Arm Bent-over Row - Left

10 Windmills - Left

10 Single Arm Bent-over Row - Right

10 Windmills - Right

30s - 1min Plank hold

2. Conditioning

5 Rounds

50 Double Unders OR 50 Singles OR 30 Jumping Jacks

20 DB Snatch

3. Prehab / Rehab

Shoulder Death Circuit

45s Palms Forward

45s Palms Backwards

45s Internal/External Rotation Alternating

45s Swimmers

1 Min Arms Extended at your sides Hold Goal is to go continuously without stopping. https://www.youtube.com/watch?v=BGnzIoKKRBM&list=PLN4FRE7ocYKPIga2X85bZ0_VCmUfhjHWd&index=4

BUILT Program

1. Strength

EMOM 2 x 5 Rounds

2 Reps of 1+1/2 Deadlift

2. Conditioning

AMRAP 1:30 x 4

18 Alt. DB Snatches - 50/35lbs

Max Rep Burpee Box Jump Overs 24/20"

Rest 1:30