Warm Up
Dynamics
Shoulder prep
Lat activation with dowel and bands 3 x 5-8 reps
Strength: Strict toes to bar, assisted if necessary working towards quality, controlled rep up and down
Work on lat engagement and controlled descent, especially if the ascent portion is assisted
REVIEW: Landmine Rotational punch (be more explosive than shown in this video),supine leg lifts with pike (this video shows off a bench, you will do yours on the floor), landmine bar toss (alternating arms)
WORK: 3RFT
10 Landmine Rotational Punch (each side)
20 Leg lifts with pike
10 Landmine bar toss (alternating, 10 per side)
Rx: 55/45
Rx2: total reps, not per side @ rx weight
Rx3: less weight/lower rep scheme
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