5.31.2023

FULL-BODY STRENGTH | OLYMPIC WEIGHTLIFTING METHODS

WARM UP:

  1. Foam Roll x2 min total
  2. Lumbar Locked T-Spine Rotation x10, Bilateral
    3.Cat-Camel x10
  3. Quadruped Rocking w/ Head Nods & Turns x5, Bilateral
  4. Fwd/Bkwd Leopard Crawl x5 yds
  5. Plank w/ Shoulder Taps x10, Bilateral
  6. 1⁄2 Kneeling Active Hip Flexor x5, Bilateral
  7. Squat w/ Rotation & Extension x5, Bilateral
  8. Cross Crawl x10 yds
  9. Lateral Band Walks x10 yds, Bilateral

PRIMING CIRCUIT:

  1. LVL 1 Pull-ups 1×20-30; rest 60s
  2. LVL 2 L-sits 1×60-90s; rest 60s
  3. Goblet Squat 1×15-20; rest 60s

OLYMPIC WEIGHTLIFTING :

5 min Barbell Complex Warm Up

3 x 3; rest 90-3 min –> RPE 9 (should be ~ 80-85% of previous week’s 1RM total)

Stopwatch: https://fitlb.com/stopwatch

STRENGTH:

  1. Rear Foot Elevated Barbell RDL 2×5-8; rest 90s-2 min –> RPE 9

STRENGTH SUPERSET:

  1. Kettlebell Windmill 2×8, Bilateral; rest 60-90s –> RPE 9
  2. Jefferson Curl 2×12, Bilateral; rest 60s –> Stay light

COOLDOWN:

  1. Walk x1-2 min
  2. Rocking x1 min
  3. Quadruped Rocking w/ Head Nods & Turns x1 min
  4. Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min

Learn More: Exercise Demonstrations
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