Tuesday, 071817

Allison F.

Warm-up/Activation
Running Clock
“0-18”
3 mins of upper body lax work
**1 min transition
5 mins of
:45 sec bike
10 banded scap squeezes
10 lunges
**1 min transition
AMRAP 8 or 4 Rounds **which ever comes first
100m run
10 hanging scap squeezes
8 DB/KB thrusters w/pause @top **light-mod weight
6 PVC dislocates

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Mobility
:15 sec handstand hold
Thoracic/Lat stretch ** https://www.youtube.com/watch?v=dGfR-qD7V-Y
hold for :15-:20 sec
:15 sec BB/PVC OH squat hold **active hold
x3

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Strength
High hang squat snatch w/5 sec pause @catch: build to a heavy single for the day “16 mins”

**BB will stay in the hip, not allowing it to travel down the leg towards the knee. Focus is explosiveness, speed underneath the bar, & getting comfortable in the hole.
**Make sure to stay in the hole once weight is caught for 5 seconds. This 5 sec hold is an active hold. Don’t allow the chest to fall or hips to swing underneath the body.

**Focus should be on speed and positioning, with a goal of no misses.

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Conditioning
AMRAP 10 @80%
12/9 cal bike
12 Hang KB PC @70/53 **6/6
8 C2B

Rest 4 mins

AMRAP 8 @90%
100’ sled push @215/165 **total
8 Hang KB snatches @70/53 **4/4
4 MU’s

55+:

KB @35-44/26

6 C2B+4 burpees **sub for MUs

**Looking for sustainable rounds. The second AMRAP will be @ a higher percentage output, which will be relative because of the first AMRAP. Should not be redlining on either AMRAP, looking to hold efforts.

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BE Complete
7-10 mins of banded scap work **crossover symmetry protocol