2409.01

2024-09-01

Warmup & Mobility

Shoulder Dislocates: 2 x 12 | 2 x 8 w/ 10lbs
KB Windmills: 24kg 6x (L + R) Jefferson Curl: 16kg 8x
Shoulder Extension:
Thoracic Bridge:
Thoracic Spine Mobilizations w/ Foam Roller:
Hip Mobility:

Steel Mace

Steel Mace lbs: 7
Movement: Half Kneeling Single Arm 360’s
2 x 25 - 50/50

Steel Mace lbs: 10
Movement: Single Arm 360’s
2 x 25 - 50/50

Club Bell

Club Bell lbs: 22
Movement: Single Arm Mill/Reverse
2 x 25 - 50/50

Kettlebell

KB kg: 16 (1 pood)
Movement: Snatches
3 x 25 - 75/75

KB kg: 24 (1.5 pood)
Movement: Snatches
1 x 25 - 25/25