Strength Session
Warm Up: 3 rounds of
20 Jumping Jacks
10 sit ups
10 push ups
10 Squats
5 Over Head squats with Barbell or Broomstick
1) Find Over Head Squat (OHS) 1 Rep Max
** If you are new(er) to OHS:
- keep working your technique (drive through heels and hips pushing back), but try to challenge yourself with heavier weight.
- do not go to failure, but see how your technique holds up with a heavier load
- at first, you do not have to have excellent Range of Motion(ROM) -- keep good technique and the more comfortable you become moving with weight overhead, the greater your ROM will become.
2) 5 Rounds of
2 OHS @ 85% of 1 RM
2 Scorpions
2 Hip Swivels
3) 4 rounds of
6 Back Squat -- find a weight that is hard, but doable (HBD) for six reps
1 Rope Climb or 6 Pull Ups
6 Squat Mobility
4) 4 rounds of
10 T-Bar Row
10 Bench Press @ 60% of 1RM
10 Weighted Situps
