Friday, 072817

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
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

2 thoughts on “Friday, 072817”

  1. Eric M. Bluman

    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

  2. Strength 135,145,155,165,
    170,175,180,185
    190,195,200
    Conditioning 1+9+100+8@45#db’s
    Everything else done

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