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08/30/2018

WEEK 4, DAY 4 - ACTIVE RECOVERY DAY

WARM-UP

1) Clean Drop Squat Footwork - Feet land on plates, 5 reps x 3 sets

2) Clean Barbell Warm-Up

- Clean Jump, NO Shrug

- Strict Hip Muscle Clean

- Hip Muscle Clean

- Drop Clean's

- Hip Power Clean to Front Squat

- Hip Clean

3) T-Spine Extensions + Tricep Smash w/Double Lacrosse Ball

STRENGTH: Hang Clean (AK) + Clean (1+1) X6-8 sets @ 65-75%

ACTIVE MOBILITY

1) Super Front Stretch

2) Low Lumbar/Pelvic Reset

3) Pigeon Pose + Low back Press-Up's

4) Couch Stretch

COOL DOWN 1) Accessory Work: Wide Stance Goodmornings, 8-12 reps x 3-4 sets 2) Core Work: GHD Sit-Up's, 12-15 reps x 3-4 sets 3) Foam Roll 4) Banded Single Leg Hamstring Stretch

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