A1. external rotation lying on your side x 6-8 reps/4020
rest 10 sec.
A2. Side lying side raise to 45 degrees x 8-12 reps/2020
5 sets. rest 60 sec only after you finish both arms on A2.
B1. 30 degree powell raises x 6-8 reps/4120
B2. Trap 3 raises (letter Y) x 8-12 reps/30x1
rest 90 sec between movements.
B3. Pistols x 5/side. Advanced do jumping pistols onto elevated surface
5 sets
C. AMRAP KB Swing x 30 sec.
Rest 30 sec.
OHS x 30 sec 35/45 lbs Start in the OHS position
Rest 30 sec
6 sets
So you met con junkies will probably want to skip today's training session. Don't do it! These movements are very important to build stability around the shoulder girdle. Yes, they are tedious but if you put the work in now you can PLAY later.
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