Albie S.
Prep w/lax ball
:60 mash scap each
:40 mash lats each
:30 sec mash chest each
#
Activation
10 single arm DB presses w/pause @top
:15 sec HS hold
10 hanging scap squeezes
:15 sec HS hold
#
Warm-up
AMRAP 8 **@warm-up pace
1 min bike
5 push-ups w/downward dog **https://www.youtube.com/watch?v=eswdIrHM5No
10 air squats
10 Russian KB swings **light-moderate
#
Mobility
Thoracic/Lat stretch- hold for :15-20 sec;
Hang in a pull-up width supinated grip- :15-:20 sec
**back and forth x3 sets
Wall Shoulder stretch- :30-:40 sec
#
Strength
Warm-up
10 mins to reach starting %.
–
Running Clock:
Split Jerk: starting around 60%
4 x3 ** ascending, every 2:30
4 x2 **ascending, every :90 sec
3 x1 **ascending, every minute
**shouldn’t be any misses as you climb, smart and do able jumps relative to the reps.
**not looking to max out, if its there take it.
#
Conditioning
AMRAP 9
9 DB thrusters @50/35
100m run
15 DB thrusters
200m run
21 DB thrusters
300m run
–
55+: DBs 35/20
–
BE Complete
:15-:20 sec HS hold **belly to the wall
:15-:20 sec pull-up hold **chin over
:15 sec hollow hold
:15 sec superman hold
x3-4 times through
Strength
Split Jerk:
4 x3 ** ascending, every 2:30 105#, 115#, 125#, 135#
4 x2 **ascending, every :90 sec 145#, 145#, 155#, 155#
3 x1 **ascending, every minute 160#, 165#, 175#
Conditioning
AMRAP 9
9 DB thrusters @50#
100m run
15 DB thrusters
200m run
21 DB thrusters
300m run
1 round + 9 reps
4x through BeComplete
Strength 135,145,155,165,
170,175,180,185
190,195,200
Conditioning 1+9+100+8@45#db’s
Everything else done