Barbell Foundations – Page 10 – Renegade Personal Training & Fitness

11.21.19. Renegade – Barbell Foundations

WARM UP :30 Ea walkout plank & reach air squats alt. act. sampson down dog cobra HR pushups -then- E30sec on 30 sec ...

A. 15 Minutes to build to a heavy double power snatch B. E2MOM x 16 Min 2 PC 2 FS 2 SJ C. Auxiliary – 3 Rounds: :4...

WARM UP :30 Easy Shuttle Run Act. Spiderman Medium Shuttle Run Act. Sampson Fast Shuttle Run Straight Leg Bear Crawl + E...

RECOVERY DAY WARM UP SMR: 2:00 t-spine 2:00 lumbar spine :90/90 glutes 2 Rounds: 12/12 SL glute bridges 8/8 SL BB RDL :3...

WARM UP :30 easy row :30 act. spiderman :30 plate hops :30 med. row :30 act. sampson :30 plate hops :30 fast row :30 dow...

Skill Practice A. E90O90 x 9 Minutes: 5 snatch to balance B. E2MOM x 16 Minutes: 1 snatch grip deadlift + 2 snatch pulls...

WARM UP :30 inch worms wide-outs prone hand taps active sampson active spiderman air squat + Empty bar warm up x 3 round...

STRENGTH EMOM x 21 MIN: M1 – 2 Heavy Front Squat (85%) M2 – 5 Clean Pull + 5 HR Pushups M3 – :30 v-sit...

WARM UP 2 Rounds Empty Bar: 5 deadlifts 5 muscle HC 5 strict press 5 front squats rest 1:00 SMR 1:00 Ea front rack 1:00 ...

STRENGTH A. E2MOM x 20 Minutes: 2 PC + 5 FS B. EMOM x 15 Minutes: M1 – :30 max clean pull reps M2 – :30 max ...