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4 Cards in this Set
- Front
- Back
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Intro |
We'll be doing 118 for warm-up. You'll need a light barbell and one small to heavy plate. |
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Set 1 |
Set position - heels under hips, toes turned out slightly, knees soft, hands thumb distance from thighs, chest lifted and abs braced. Take your hands out a hand-width wider for a wide grip. Wide deadlift - hands wide, hinge forward from the hips. 2/2 wide deadlift - make it a 2/2. Slide the bar to the top of the knee caps. 2/2 wide upright row - bar stops at the lower chest and elbows are wide. Combination 1 - we have one wide deadlift and one upright row. (On 3rd rep) you have the option of adding a wide high pull for the last four reps by lifting the heels and squeezing the glutes on the upright row. |
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Set 2 |
Transition to normal grip - bring your hands into a normal grip - thumb distance from thighs. Single deadrow - knees, belly, knees and up. Triple deadrow - make it three at the bottom. Clean and press - pull and catch the bar, bend your knees, brace the abs, lift the chest, bar close to the body. Transition - bar to front squat. Mid-stance, bar on collarbones elbows forward. Front squat - bar in the heel of the hand, squeeze shoulder blades together, lift chest, elbows forward, hips go back and down, knees press forward of hips and to 90 degrees. |
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Set 3 |
Plate deadrow - tip forward from the hips, elbows in, squeeze shoulder blades together. Triple plate deadrow - make it three at the bottom. Plate clean and press - catch high on collarbones, sit hips back, brace abs as you press up. 2/2 plate front squat - mid-stance, plate at collarbones, hips sit back and down, chest up, abs braced, hips and knees to 90 degrees. Alt back stepping lunge - long step back, back knee down, front thigh parallel to the floor, shoulders and hips square to the front, elbows forward of the face at the top of the press. |
