Cbsmith

Friday, 101918

  Prep 1-2 mins rolling out scaps 1-2 mins mashing out traps 1 min Banded dorsiflexor ankle stretch **https://www.youtube.com/watch?v=3RoRqUrIZ_c # Activation 600m row **increase pace every 200ms – 3 min bike :30 hard/:30 legs only – 20 Mountain climbers 15 supermans 15 hollow rocks 10 air squats w/3 sec count down # Warm-up 8 alt …

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Tuesday, 101618

    Prep 2 min bike @70% 4 mins of dynamic movement @walking pace # Activation 2 min bike @ @80% 4 mins of dynamic movement @running pace # Warm-up 3 Rounds 8 air squats 6 box jumps **stepping down 4 BB Push presses w.pause @top # Mobility :45 sec Banded OH/shoulder distraction **https://www.youtube.com/watch?v=-cUJpz5aGCI :30 …

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Friday, 101218

  Prep/Activation 500m row 20 Mountain climbers 15 Jumping jacks 10 burpees stepping down & up 5 inch worms 500m row 20 supermans 15 hollow rocks 10 lunges w/elbow to the 10 air squats w/3 sec count down # Warm-up 3 Rounds :15 sec bike sprint 5 burpee + jumping air squat 3-5 strict chin-ups …

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Tuesday, 10928

Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out glutes 1-2 mins rolling our scaps 1-2 mins rolling out lats # Activation 15 banded goodmornings 12 alt banded side steps 9 scap retractions 6 Quadrupeds **each x2 # Warm-up 2-3 Rounds 250m row 5 Clean pulls 5 hang power cleans 5 Push-ups w/downward …

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Monday, 100818

Get outside!   Prep/Actiavtion 3 min bike @60% – 3-4 mins of dynamic movement @walking pace – 3 min bike: :30 sec @80% :30 sec coasting – 3 mins of Dynamic movement @running pace # Warm-up 2 Rounds 5 kang squats 7 hanging scap squuezes 9 Jumping jacks **straight arms – 2 Rounds 5 jumping …

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