The clean and jerk, snatch, squat, deadlift, push-press, bench-press, as well as bodyweight movements such as push-ups, sit ups, squats, and pull-ups. No exercise machines here!
Encinitas – Group Class
6 Sampson Stretch
25′ Banded Side Lunge each direction (get low, bands just below knees)
10 Banded Clam Shells each (band above knees)
20 BarBell Glute Bridge
10 DB Side Plank Rotations/side
30 sec BB Quad Smash each leg
30 sec Pigeon each leg
starting at 75% of your 1RM and building…
3 count down.
2 count at bottom.
Come up as fast as possible
1 count pause at top and Repeat
3 Shoulder to OH 135/95 (Rx+ 155/110)
6 x DB Renegade Row + Box Step over 40/25 (Rx+ 50/35)
*1 Renegade Row = 1 Push Up + Row Right + Row Left
** measure box height to the point where you step and box and hip crease is just below knee.