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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