Strength 26-06-19

General Warm Up
5 min Row/Ski/Bike + Hip Flow

Specific Warm Up
Lunge x 20m                 
Pull Apart x15                         
OH Lunge x 20m         
Plank With Shoulder Touch x 10              
x2

Pull Up 2 x (5-3-2)

Main Workout:
Deadlift 10@50% 
x5 @ 70%     
x3 @ 80%
                          
5 x 5 @ 55%                
+ Box Jump x 3             

Supplemental 1
Bench Press x 8
Landmine Push Press x6                     
Heavy Swing x 8                           
Rest x 1 mins           
x3

Supplemental 2 (Choose 1):
Rope waves x 20/20/20    (DBL/ALT/CIRCLE)              
Rest x 60 sec                  
x3

or

Med Ball Shot Put x 5/5
Sled Sprint x 20m 
Rest x 60 sec
x3

Cool Down
Foam Roll & Stretch




Nathan Tieppo
Nathan Tieppo

Author

As the founder and head trainer at Momentum PT and with a wealth of knowledge from a variety of industry roles over the last 15 years Nathan has the knowledge and experience to pass on. Nathan specialises in sport specific preparation for athletes at all levels.



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