November 8, 2017 – Strength

November 8, 2017 – Strength

Last week of Prep cycle AK Athletes. We are excited to start up our next strength cycle, but lets finish strong this week.

Warmup 5-10 minutes row, jog, spin

3 rounds at steady but easy pace
10 Scap Pushups
5 downward dog to cobra (big stretch here – open up the shoulders, chest, thoracic and hammies)
45 seconds 4 way dead bug
16 Lateral lunges with no to light weight, get a good stretch!

5 sets
Single Arm Dumbell Overhead Press x 6-8 reps (No rest between arms)
Rest 60 seconds
Back squat x 8-10 reps (2 second negative)
Rest 60 seconds

Use a weight that is heavy but maintain good form throughout all movements. You should not fail a rep but it shouldn’t be super light (think 70-80% effort). Don’t worry if the first set is too light, the last set will feel a bit heavier . Again, do not fail any reps – keep the bar moving fast as you stand up!

3 sets:
Reverse Snow Angels x 20 reps (slow & controlled is key – add 1lb per hand if its too easy)
Rest 30 seconds
Bottom’s Up Kettlebell Carry x 30-40 seconds (no rest between arms, use dumbbell if needed, but hold tricep 90degrees to body and forearm 90 degrees to bicep)
Rest 60 seconds