• Performance-4.20.17

    3 minutes of z1 work + 7-9 minutes of mobility / activation work *ankles, hips, t-spine, shoulders, lats *foam roll lats *lacrosse ball scap *lacrosse ball pec *foam roll hamstring down to calves *side lying db ext. rot. x 10/side *half kneeling bottoms up press *single leg RDL x 10/side *single leg balance (scale or

  • Performance-4.17.17

    **TEST WEEK** A Back Squat: heavy single 5 @ 50% 4 @ 60% 3 @ 70% 1 @ 80% 1 @ 90% then one more from here B Weighted or strict pull up (if you can do 3 strict then go for weighted) – 1 RM in 3 attempts or max reps in 3 sets

  • Performance-4.15.17

    3 minutes of z1 work + 7-9 minutes of mobility / activation work *ankles, hips, t-spine, shoulders, lats *foam roll lats *lacrosse ball scap *lacrosse ball pec *foam roll hamstring down to calves *side lying db ext. rot. x 10/side *half kneeling bottoms up press *single leg RDL x 10/side *single leg balance (scale or