20250624 - “Throw Mechanics”

Training Session Focus: Horizontal power and upper body pulling development.

Warm Up:
2 Rounds
20 Banded Pull Aparts
10 Scap Pull Ups
5 Med Ball Chest Throws
10 YTWs
10 Single Arm Ring Rows

Work:
1: Barbell Pendlay Row - 4x6@mod-heavy
2: Neutral-Grip Pull Ups - 4x5-8
3: Chest Supported DB Row - 3x10
4: Farmers Carry (DB or KB) 3x30yds
Superset x 3
KB Glute Bridge - 12
Med Ball Scoop Toss (horizontal) - 5

METCON - AMRAP12: “Blackout”
10 Burpees
12 Box Jump Overs (24/20)
12 Sit Ups
100m Run

Cool Down:
Hanging Lat Stretch - :30s
Wrist & Biceps Wall Stretch - :30s per side
Seated Spinal Twist - :30s per side
Deep Breathing - 2:00