3 rounds:
6 reps per leg
1. Stepping lunge, dumbbell (2020)
2. Pistol squat, negative version (6000)
3. One leg calf raise (2020)

LOAD

2-3 rounds, 60-sec rest between rounds.

Supported handstand + hinge – Maintaining trunk control and length throughout spine – 15 reps.

ACTIVATION

2-3 rounds, rest 60-sec between rounds.

Wall facing Ys + lift-off – Hands at clean or snatch width once overhead, depending on training focus – 7 reps.

PREPARATION

2 rounds

• Overhead chest smash with lacrosse ball – Roll from shoulder towards centre, along chest muscle. A larger ball would also be suitable - 30 sec each side

• Banded bully stretch – Band going over front deltoid. You can also tilt your head, looking up/down to tie your neck into the mobilisation - 30 sec each side

Rästi

LOAD

2-3 rounds, 60-sec rest between rounds.

Lateral DB raises – Lifting both arms to approximately shoulder height, palms facing down - 15 reps.

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

Shoulder burners using band – Keeping tension on the band throughout movement. Attempt to keep forearms vertical (not letting elbows flare out). If unable to maintain tension or elbows flare out, reduce range initially – 7 reps, 5 sec up, 5 sec down.

ACTIVATION

2-3 rounds, rest 30-sec between rounds.

Supine external rotation with band – Place tension on the band once in external rotation by straightening leg. Full range is reached when the shoulder starts to lift/round forward, or when stretch is felt deep in shoulder – 7 reps each side, 5 sec eccentric with a pause at max internal rotation.

Day off

ACTIVATION

2-3 rounds, 30-sec rest between rounds.

All 4s to downward dog (knees bent) – Focussing on length through the spine (keep the knees bent to focus on length through the upper back). On in breath, lifting into downward dog position. On out breath, returning to all 4s – 7 reps with long, slow breath.