Month: September 2018

Monday, 100118

Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out glutes 1-2 mins rolling out triceps # Activation 10 single leg DLs 10 Glute bridges 15 banded face pulls 20 walking calve raises # Warm-up 2k row @2:05/2:20-2:25 pace – 3 Rounds 5 burpees stepping down & up 5 strict ring pull-ups 5 close …

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Saturday, 092918

  Activation 10 Double plate chest press 10 DB curls 10 Banded DLs x2 # Warm-up 3 Rounds 7/5 Cal bike Sprint 6 Russian KB swings 5 Burpees 4 Strict Pull-ups **:30 sec between rounds # Mobility :20 cobra stretch x2 :45 sec couch stretch :20 sec Prone pec stretch x2 **https://www.youtube.com/watch?v=tatrv67rou8  **Athlete specific # …

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Friday, 092818

  Prep Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c 1-2 mins rolling out chest 1-2 mins rolling out scaps # Activation 12 bent over reverse flies 12 bent over “Y” raises 12 Glute bridges 12 mountain climbers x2 # Warm-up 300m row 10 alt single arm DB DLs 10 alt single arm DB hang snatches 3 inch …

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Wednesday, 092618

  Prep 500m row **strapless into, 500m row w/straps # Activation 2 Rounds 15 Banded goodmornings 10 single DLs **each 15 Banded upright pulls # Warm-up 3 Rounds 5-7 B DLs 5-7 DB Push presses 5 V-ups 10 HS shrugs # Mobility :30 sec Banded hip flexor and extensor stretch **https://www.youtube.com/watch?v=-nlP6iONogo :30 sec Lying glute …

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