Wednesday, 071917

Eric B.

Warm-up/Activation
3  min bike @60%
15 arm circles FWD **progressively increasing range of motion (ROM)
20 mountain climbers
15 arm circles BKWD **increasing ROM
3 min bike: :30 sec @80%/:30 sec @50%
AMRAP 9
:45 sec row: :15 E/:15 H/:15 E
10 WB Russian twist **feet stay off the ground, https://www.youtube.com/watch?v=GefmYOxdY9c
10 Free standing WBs **no wall, throw roughly 10FT
20 DUs
3 strict HSPUs
3 kipping HSPUs
#
Mobility
:40 sec banded shoulder distraction stretch **each side
:30 sec doorway stretch **each side
3 mins athlete specific
#
Strength
A. Strict press: build to a heavy 5 rep
+
Drop set @90%: 1 x5 **done on its own, not with a superset
**no more than 18 mins
**make sure to add in drop sets. Drop sets can be more important than your actual 5 rep attempt. The drop set is where the added strength is being developed. Think of it as the deadbolt to your door.
#
Conditioning
AMRAP 18
Ladder: 10.12.14.16.18.20.etc
Wall balls @20/14#
Cal row
No push burpee box jumps @24/20”
**How far can you make it up the ladder? After completion of the no push burpee box jumps, add two to each movement to your next round.
60+: WB target 9′
#
BE Complete
A1. Single arm front banded Lat pulls: 3 x15 **each side
A2. Single arm lateral banded Lat pulls: 3 x15 **each side
A3. Standing double bent over DB rows 3 x10
** 2 mins rest; repeat

2 thoughts on “Wednesday, 071917”

  1. Eric M. Bluman

    Strength
    A. 5 rep Strict press – 115#
    Drop set @90%: 1×5 – 105#

    Conditioning
    AMRAP 18 Ladder: 10.12.14.16.18.20.etc
    Wall balls @20
    Cal row
    No push burpee box jumps @24”
    Completed round of 18 + 35 reps

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