Session S1 W5
- Dynamic Stretching
- Burgener Barbell Warm up
- Perform 3 sets of 5 repetitions of Tempo Front Squats with an empty bar. Use a tempo of 55x1, which means a 5 second decline, followed by a 5 second pause in the hole, explode to the top of the movement with fully opened hips, then a one second pause at the top.
- 5 sets of 8-10 repetitions of Front squats,
- 5 sets of 8-10 repetitions of Shoulder Presses. Good form with no dipping is mandatory.
- 4 sets of 25 repetitions of GHD Sit-ups (If you cannot perform GHD situps, then please scale this by performing GHD Parallel Situps, Abmat situps or standard situps).
- 5 max sets of Supinated Pull-ups