Wednesday, 072617

Activation
10 banded goodmornings
10 banded side steps each
10 calve raises
10 small hops
x2
#
Warm-up
3 min row intervals
:20 sec easy/:20 sec hard
–
3 Rounds
5 burpees **stepping down & jumping up
10 alt. DB snatches **light weight
3-5 strict C2B in supinated grip
10 PVC dislocates
5 PVC OHS
5 box jumps **stepping down; starting @20’’ & raising height every round
#
Mobility
OH/Shoulder Banded shoulder distraction stretch- :60 sec each
Banded hip flexor/extension stretch- :60 sec each (first stretch)
**https://www.youtube.com/watch?v=I3Jd3on4Bak
#
Strength
Every :90 secs:
A1. Clean grip DLs @103%: x1 rep
+
A2. Seated box jumps x2 reps @high height
**explosiveness is the goal for both A1. & A2.
x10 sets
(15 mins)
#
Conditioning
AMRAP 15
15 OHS @115/83
15 C2B
15 burpee touches

**55-59:95/63

**60+: 75/53; Front squat:95/63
#
BE Complete
3 Rounds NFT
1.DB single arm rows: 8-10 reps **each side
2.Lateral weight box step ups @16-20’’: 12-15 reps **each side
3.Banded goodmornings: 15 reps
**When thinking weight, make sure its challenging but doing with quality movement