Monday 072417

 

Warm-up
4 min bike intervals:
Min 1- @60%
Min 2- :15 @80%/ :45@60%
Min 3- :30 @80%/ :30 @60%
Min 4- :45 @80%/ :15 @60%
1 Round
30’ Walking calve raises
30’ Walking on toes
30’ Walking on heels
15 Toe raises **standing in place
2 Rounds
15 Jumping Jacks **straight arms
10 air squats
5 push-ups w/a 3 sec count down **every rep
10 PVC dislocates
2 Rounds
8 Hanging scap squeezes w/a pause @top & bottom
6 KB swings w/a 2 sec pause @top
4 jumping air squats
#
Mobility
Dorsiflexion ankle stretch :40-:60 sec each
Couch stretch :90 sec each
Banded front rack stretch :40-:60 sec each
#
Strength
Front squat: build to a heavy 3 w/a 3 sec pause @bottom
+
Drop set @90%: 1 x3 w/no pause **explosive out of the hole
#
Conditioning
AMRAP 3
5 Snatches @135/93
10 Box jumps @30/24
Rest 2 mins
AMRAP 3
4 Snatches @155/103
8 Box Jump over @24/20
Rest 2 mins
AMRAP 3
3 Snatches @185/123
6 Burpee Box jumps over @24/20
50-59: 115/83..135/93..155/103
60+: 95/63…105-115/73-83..115..115-135/83-93
#
BE Complete
1.TGUs: 12-16 reps **light; positioning and movement focus
2.Banded external rotations : 3 x15 **each side

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