Friday, 071417

Ralph Fast

Warm-up/Activation

Running Clock:

“0-4”

:30 sec stations of Dynamic movement:

Alt. walking calf raises

Toe raises **standing in place, raise toes applying pressure on heels

Straight single leg  kicks front to back**holding onto something

Switch legs

BW goodmornings

Lunges w/Russian twist

“4-6”

Grab/set equipment for the following AMRAP

“6-16”

AMRAP 10

200m run

10 cal bike

10 DB reverse flies **light weight, no heavier than 20/15#

10 alt. DB snatches

**moderate weight no heavy than 35/25#

“16-18”

Grab/set equipment

“18-26”

Mobility

EMOM x8

Min 1- 8 hanging scap squeezes + 8 kips on the rig

Min 2&3- :40 sec banded shoulder/OH distraction **each side https://www.youtube.com/watch?v=-cUJpz5aGCI

Min 4- 8 PVC dislocates + 8 OHS

 

Strength

“26-36”

BB work:

5 muscle snatches

5 Behind the neck snatch grip push presses

5 OHS

:15 HS hold

X2

**Add light weight to BB for 2^nd round

“36-51”

Power snatch + 3 OHS: build to a heavy for the day

**This complex will be completed all on one BB @ one weight till complex is fully completed. One completion of complex add weight for next attempt.

**Do not force OHS position. For those who have trouble with OH squatting may switch the focus to Power Snatch: build to heavy triple for the day (not Touch and Go). In between sets work OHS position with PVC/bear BB/light weight.

 

Conditioning

Running intervals

400m

x7

Every 3 mins run 400m @hard efforts

**These are hard efforts throughout, but make sure to sustain from start to finish. Make sure to record your times for future reference

 

Be Complete

5 mins rolling out/stretching calves/legs

5-7 mins of crossover symmetry protocal