Wednesday, 071217

Prep

Lax ball work:

:40 sec rolling out scaps **each side

:40 sec rolling out lats **each side

+

Warm-up/Activation

500m row intervals **increasing pace every round

w/ 3 min active rest

X3

**Active Rest:

7 burpee stepping down & up

7 BB DLs

7 hanging scap squeezes **hands directly over shoulder, maintaining a hollow position

+

Mobility

:40 sec Banded shoulder/OH distraction stretch

** https://www.youtube.com/watch?v=-cUJpz5aGCI

:30 sec doorway chest stretch **elbow at 90 degree angle

:20 sec HS hold

x2

 

Gymnastics

Opt. 1

6-7 sets x5-7 reps Strict HSPUs

**weighted for those who can

**rest 2 mins

Opt. 2

6-7 sets x3-5 Strict HSPUs + 1 negative HSPUs ASAP

**ASAP: As Slow As Possible

**rest 2 mins

Opt. 3

6-7 sets x6-8 reps Seated single arm DB presses

 

Conditioning

Running Clock

21-15-9

Power Clean @135/93

Ring Dips **kipping

+

On top of every minute perform 3 No Push Burpee Box Jumps Over @24/20”

**55+: 115/83

**Burpees will be performed on minute mark 1,2,3,4,etc. till all reps for PC & ring dips are completed.

 

Be Complete

4 Rounds NFT

60’ waiters carries **each arm

:20-:30 sec plank hold on locked out arm w/a reverse grip **have hands placed on DBs

15 banded scap squeezes

+

Crossover Symmetry Protocol