TFW Renegade category: Barbell Foundations
9.5.19. Renegade – Barbell Foundations
STRENGTH A. 4×4 Front Squat w. temp 3-2-1 Rest 3:00 B. E2MOM x 20 Min 4 HSC C. Accessory – 3 Rounds: 4 SJ :45...
Read More 8.29.19. Renegade – Barbell Foundations
A. Barbell Chain x 5 Rounds: 5 Reps = 1 Set 1 HC 1 PC 1 FS Rest 2:00 B. Primary Accessory – 5 Rounds: 5 heaving sn...
Read More 8.22.19. Renegade – Barbell Foundations
WARM UP With a partner, row 2K meters switching every 200M -then- 3 Rounds Empty Bar Warm Up: 5 snatch pull 5 hang power...
Read More 8.15.19. Renegade – Barbell Foundations
WARM UP :90/90 adductor smash :90 tactical frog :90/90 front rack smash :60/60 banded front rack stretch STRENGTH A. Fro...
Read More 8.8.19. Renegade – Barbell Foundations
WARM UP :30 inch worms active sampson plank push ups lateral lunges + 2 Min Cal Row + 2 Rounds Empty Bar Warm Up 5 hang ...
Read More 8.1.19. Renegade – Barbell Foundations
Ladder Warmup Mobility STRENGTH A. 4×6 front squats with tempo 3-1-1 Rest 2:00 B. Barbell Chain – 5 Sets: 3 r...
Read More 7.25.19. Renegade – Barbell Foundations
STRENGTH A. Front Squats w. 2 sec. bottom squat pause: 8-8-8-8-8 Rest :90 B. Complex – 4 Rounds: 1 clean pull + 1 ...
Read More 7.18.19. Renegade – Barbell Foundations
STRENGTH A. EMOM x 12 Min Perform: 2 Heavy FR Squats Rest 3:00 B. Auxiliary – 4 Rounds: 12 partner nordic curls 10...
Read More 7.11.19. Renegade – Barbell Foundations
WARM UP 5 Min General Mobility -then- 3 Rounds Empty Bar Warm Up MOBILITY/FLEXIBILITY 2:00 SMR – T-spine Extension...
Read More 6.27.19. Renegade – Barbell Foundations
WARM UP 2 Rounds Empty Bar Warmup MOBILITY/FLEXIBILITY :90 SMR T-Spine Ext. :90/:90 SMR Lats :90/:90 Banded Front Rack S...
Read More