Wednesday, 101018

 

Prep/Activation
500m row
15 banded DLs
12 Banded upright pulls
12 swing arm crossovers
12 arm swings hips to over head
500m row
10 walking lunges w/samson stretch
30ft backward bear crawl
10 hanging scap squeezes
#
Warm-up
100m run
10 hollow rocks
5 BB Clean & Presses
10 knee tucks
:10 sec bike sprint
:15 sec HS hold
x2
#
Mobility
:45 sec Banded OH/shoulder distraction
:45 sec Banded Front rack
:30 sec Doorway stretch
:40 sec Banded hip flexor and extensor stretch
**Athlete specific
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Weightlifting
Behind the neck split jerk + 5 sec hold after completion: build to a heavy for the day
 #
Front Rack Lunges: 3-4 sets x12-16 reps **building
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Conditioning
3 Rounds
15 T2B
10 Burpee slam ball up & over box @20’’ **all @50/30
5 TnG CnJs @155/103
10 Heavy WBs @30/20
15/12 Call bike
**Rest 4-5 mins between rounds
55+:
BB @135/93
**adjust weights as needed
WBs included
60+: 12 T2B
#
BE Complete
4-5 rounds
30ft Plate Push
30ft DB suitcase walking lunges
60ft KB front rack walk **heavy **walking **not a speed walk

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