Wednesday 9th October

Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 30sec Banded super front rack each side

14 Alternating double DB arnold press (7 each side total L (1) – R (2)…)

45sec Banded hip opener each side

Double DB front rack duck walk rig 2 rig

60sec Banded upper back opener from rig

Rig 2 rig Double DB front rack duck walk with alternating strict press each step – as left foot steps forward and lands, press DB overhead on right side etc.

Weightlifting

A: Front Squat (4 x 4 @ 85%)

B: Shoulder Press (4 x 4 @ 85%)

Accessory

C: Overhead Tricep Extension (2 x 15)

Standing. Palms down. Barbell

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