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CRANK WRESTLING CLUB
Elite-1
Knee dominate
Bulgarian squat
Sets
Reps
Tempo
3
5
15 second bottom hold.
5 reps per leg.
Notes:
Sets 1
Sets 2
Sets 3
Hip dominate
Single leg towel hamstring curl
Sets
Reps
Tempo
3
5
15 second eleveted hip hold.
Notes:
Sets 1
Sets 2
Sets 3
Horizontal push
Push-up
Sets
Reps
Tempo
3
5
15 second bottom hold.
Notes:
Sets 1
Sets 2
Sets 3
Vertical pull
Chin-up
Sets
Reps
Tempo
3
5
15second chest hold.
Notes:
Sets 1
Sets 2
Sets 3
Pillar
Farmer's walk
Sets
Reps
Tempo
3
1
20 second walk.
Holding weight.
Notes:
Sets 1
Sets 2
Sets 3
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