Monday, 041618

Week 2 of Test leading into our strength phase

Prep
1-2 mins rolling out scaps
1-2 mins rolling out quads
1-2 mins rolling out glutes
#
Warm-up
150m row **increasing pace every 50m
10 alt single arm DB DLs
10 single arm DB presses
:30 sec bike **increasing pace ever :10
12 hanging scap squeezes
12 seated Russian twist w/plate
12 HS shrugs
12 air squats
x3 rounds
#
Mobility
:20 sec banded front rack stretch + 5 contractions against band x3
:25 sec Thoracic/Lat w/PVC
:30 lunge w/elbow to the floor
:30 sec pigeon stretch
#
Strength
Front squat: build to a 1 RM for the day
+
Drop set @85%: 2 sets x3 reps
**Rest 2 mins between
#
Conditioning
AMRAP 15
12/9 cal bike
8 Double DB hang snatches @35/20
12 WBs @30/20
8 GHD -sit-ups
**Rest :30 sec after each round
55+
Alt. Single arm DB snatches @35/20
WBs @20/14
60+:
WBs to 9ft target
#
BE Complete 
1. Alt suitcase step ups: 3-4 sets x12-16 reps **total
2. Banded single leg adductor pulls: 3 sets x12-15 reps
3. Alt. Tabata :20 sec on/:10 sec off
HS hold
Hang **hands in with shoulders

 

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