Month: July 2017

Monday, 073117

Activation 10 supermans 10 alt. supermans **https://www.youtube.com/watch?v=nCac1SZNmnY :10-15 sec hollow hold; rest :05 sec x2 sets 15 standing scap squeezes w/2 sec hold **no weights, no bands – Warm-up 3 Rounds 150m row + 5 hard effort pulls 10 alt. DB snatches **light 5 burpees stepping down & up 5 BB DLs **add weight on …

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Saturday, 072917

Activation 10 glute bridges 10 single leg DLs :15 hollow hold x2 # Warm-up AMRAP 8 @warm-up pace 200m row 200m run 10 cal bike – 2 rounds 5 inch worms w/push-up 10 KB DLs 10 lunges 10 knee tucks 5 strict pull-ups w/pause @bottom # Mobility Lunge w/elbow to the floor- :30 sec each …

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Friday, 072817

Albie S. Prep w/lax ball :60 mash scap each :40 mash lats each :30 sec mash chest each # Activation 10 single arm DB presses w/pause @top :15 sec HS hold 10 hanging scap squeezes :15 sec HS hold # Warm-up AMRAP 8 **@warm-up pace 1 min bike 5 push-ups w/downward dog **https://www.youtube.com/watch?v=eswdIrHM5No 10 air …

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Wednesday, 072617

Activation 10 banded goodmornings 10 banded side steps each 10 calve raises 10 small hops x2 # Warm-up 3 min row intervals :20 sec easy/:20 sec hard – 3 Rounds 5 burpees **stepping down & jumping up 10 alt. DB snatches **light weight 3-5 strict C2B in supinated grip 10 PVC dislocates 5 PVC OHS …

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