April 19, 2019

18
Apr

April 19, 2019

GROUP WARMUP
2 sets –
:30 bike
5 tempo goblet squats
5 bent over dumbbell Y raises
10 PVC lift-offs

LEG BALANCE
4 sets –
3 Barefoot Back squats (3 seconds down, 3 seconds hold, 3 seconds up)
60-75%

ADVANCED TRAINING TECHNIQUES 

Circuit 1:
3 sets –
5 Myotatic strict press
8 Prone plate raises
5 Each arm dumbbell lateral delt raise

Circuit 2:
3 sets –
8 Tall kneeing barbell Bicep Curls
5 Myotatic Push-ups 

Perform *Myotatic reps with control; take as needed rest between each set (between 60-90 seconds)

SLED PUSH TEST 
For time:
200 meters 90/50

Food for Thought Friday