Barbell Foundations – Page 9 – Renegade Personal Training & Fitness

2.12.20. Renegade – Barbell Foundations

WARM UP Empty Bar Warm-Up x 3 Rounds: 2 clean pull 2 power clean 2 push jerk rest 1:00 MOBILITY :90/90 smr lats 1:00/1:0...

WARM UP :30 Ea easy shuttle run pvc pass-throughs air squats medium shuttle run pvc around the head pass-throughs hr pus...

WARM UP :20 Ea turf width side-shuffle act. sampson air squats side-shuffle alt. dyn. hip ext. rot. side-lunges side-shu...

WARM UP :30 line drill 1-2 + :30 active Sampson + :30 iso glute bridge :30 1-3 + :30 act. Spiderman + :30 glute bridge :...

WARM UP 3 Rounds Each: a. :30 – iso glutei bridge, short lever planks, v-sit b. :30 – med ball front squats,...

WARM UP 3 Rounds Each: a. :30 – kb goblet squats, neg. pushups, med ball scoop toss b. :30 – kb good morning...

WARM UP Ladder Drills x 4 Ea: quick feet lateral quick feet in-in-out-out lateral in-in-out-out 2 fwd/1 back ali’s...

WARM UP Activation x 2 Rounds: 20 banded bridge marching 20/20 banded clamshells 10/10 SL squats 10/10 bird dogs -then- ...

STRENGTH A. 6 Rounds: 2 PC + SJ Rest :90 B. 4 Rounds: 3 HSC + PJ Rest :90 C. 2 Rounds: 4 Heavy Thrusters Rest :90...

STRENGTH A. 22 Minutes to build to a heavy complex of: 1 clean pull 1 squat clean 1 power clean 2 front squat 1 push jer...