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Golf Post-Season
Team:
1 Arm & Alt Leg Dead Bugs 2ea arm x 5ea legs
Pillars 30sec, 1min, ALAP
Oblique Pillars 3×30sec ea side
DB Hang Power Clean 5×5/
Deadlift 5×5
Single Leg RDL 3×15ea/
AMRAP of:
5ea Rotational Med ball Toss
10 Pull Ups
5ea Reverse Rotational Med ball Toss
10 Push Ups
WO#1
Clean 6-8×2/
Snatch 6-8×2/
WO#2
Under 5 years of experience:
Press 10×10/75%
Over 5 years of experience:
Press 10×5/75%
Aux: Rest 30sec-1min
Front Raise 3×10/
Lateral Raise 3×10/
Scapula Raise 3×10/
Empty Can 3×10/
Bent Over Rear Delt 3×10/
Band Internal Shoulder Rotation (Elbow stays glued to your sides.) 3×15/
DB External Shoulder Rotation (Lie on your side. Elbow stays glued to your sides. Put a towel between your elbow and trunk.) 3×15/
WO#1
Barski Clean 5×3/ AHAP
Alt Leg Split Snatch 5×1ea/ AHAP
Push Press+Push Jerk 5×1+1/ AHAP
WO#2
Bent Over Row 5×10/75% (Rest 45sec)
Bench Press 5×10/75% (Rest 45sec)
If you fail count it as a full set. Try and get first 3 sets of 10 reps if it drops after that, its OK!
