Friday, December 7th

By Travis Schliesser

 

Why Olympic Weightlifting Will Make You a Better Sprinter -BarBend

A) 4 sets of:
Back Squat x 5 reps
Rest 45 seconds
Side Plank Hold x 45 seconds each side
Rest 45 seconds

(Build to a 5 rep max)

B) 3 sets of:
Front Squat x 5 reps
Rest 45 seconds 
Supinated Bent Over Barbell Row x 8 reps
Rest 45 seconds 

(Build to a 5 rep max)

C) 4-5 Sets:
20 Banded Good Mornings
10-20 second L Sit Tuck Hold 

A) 15 minutes to Back Squat
Warm up and work up to a heavy single. Aim for 2-4 attempts above your heaviest triple from three weeks ago.  Stop if you miss a weight either on technique (depth, poor position, etc.) or a straight up fail twice or if you just know you’re done. Use spotters on all Back Squat sets. 

B) 10 minutes to Front Squat 
Warm up and work up to a heavy single. Aim for 2-4 attempts above your heaviest triple from three weeks ago. 

C) 4-5 Sets:
20 Banded Good Mornings
10-20 second L Sit Hold 

 

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