A. Dynamic Stretches
B. (2 rounds)
15 PVC overhead squats through rack
30 second wrist flexion stretch on floor
45 second max: glute bridges
C. (20:00 clock)
Minute 1: 1 power snatch + 2 hang power snatch
Minute 2 & 3: 2 rounds “Strict Cindy”
Minute 4: rest
“Strict Cindy” =
5 strict pull ups
10 strict push ups
15 air squats
(Pick load for strength)
D. (For Hypertrophy)
Dbell alternating bicep curls
16-14-12-10-8 each side
E. Static stretches
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