I've chosen front squats to strengthen my mid-back and balance the relatively extreme hip external rotation of sumo deadlifts with a neutral stance form of squat, at least compared to my wide(ish) stance back squat. I cut the reps off here when I feel the weight get out in front of me, i.e., when my mid back gives out and my elbows start to drop down in front.
A1)Hang Snatch
95 x 3
115 x 3
135 x 3 feeling good on these
A2)Hanging Pike x 8, 6, 6
B1)5/3/1 Front Squat
w/u...
215 x 3
250 x 3
279 x 6
B2)Shoulder Mobility/Chest Stretches
C1)Walking Lunges w/ Slosh Pipe x 10 each leg x 4 sets + 2 reps/set over last week
C2)GHR
W/ mini band x 8
W/ light band x 6 x 3 sets
D)Prowler w/ 90 lbs.
40 yds alternating high/low handle every 10 yds x 8 reps w/ 1 minute rest between rounds
No comments:
Post a Comment