Front Delt Plate Superset (Bus drivers, front raise and ground to overhead)

#garagegym #superset #delts
How we incorporate accessory work into our programming.
A sample day of TrainFTW:
Warm-up
25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles
Skill and Build Up:
Toes to Bar Progression (3 Step)
Kip swing
Knees to elbows
Knees to elbows + kick + fast return
Overhead Squat Progression (3 Step)
With a PVC or empty barbell:
5 Waiter carry ½ overhead squat
5 Waiter carry overhead squat
5 Overhead squat
+
5 Overhead squats (workout weight)
Main Workout:
For time:
45 Overhead squats (75lbs/55lbs)
45 Toes to bar
45 Bar facing burpees
Accessory Work :
3 Rounds NOT for time:
20 Lateral delt raise
0:30 Rest
30 Band pull-apart
0:30 Rest
3 Rounds NOT for time:
20/20 Bus driver (light)
20 Front plate raise (light)
20 Plate ground to overhead (light)
1:00 Rest
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