2 round of 10 reps each exercise
A1. Band external rotation
A2. Band face pull
A3. Band pull apart
A4. Scapula push-ups
A5. Push-ups
B1. Lunges, 1 set of 20 reps
B2. Band hip flexor stretch, 1 minute each side
3 warm up sets, 10 reps, 5 reps, 3 reps
C. BB Back Squat
A. BB Back Squat, 3 sets of 5 reps
B. BB Bench Bench-press, 3 sets of 5 reps, plus a warm-up set of 10 reps
C. Snatch Grip Deficit Deadlift, 1 set of 5 reps, plus a warm-up set of 5 reps
D. BB Hip Thrusts, 3 sets of 10 reps
10-15 minutes of the whole body stretching. Hold each stretch for 1 minute.
The only variation this week is the introduction of the snatch grip deficit deadlift and the barbell hip thrust to round out the session. The snatch grip deficit deadlift will increase the ROM of the movement to a range I'm not remotely used to, an interesting experiment that I quite enjoyed. Tight hips and poor glute activation is something I struggle with and am currently trying mend. The barbell hip thrust is the perfect cure, I’ll likely continue with hip thrust type movements for the weeks to come.
-250ml water
-1 scoop of protein, 30g of protein
-5g of creatine monohydrate
-1 frozen banana
-1/2 cup of mixed frozen berries
-1 teaspoon of maple syrup
-add 3 ice cubes to cool
