Monday, 073117

Activation

10 supermans

:10-15 sec hollow hold; rest :05 sec x2 sets

15 standing scap squeezes w/2 sec hold **no weights, no bands

–

Warm-up

3 Rounds

150m row + 5 hard effort pulls

10 alt. DB snatches **light

5 burpees stepping down & up

5 BB DLs **add weight on rounds 2 & 3

10 kipping knee to chest

15 banded goodmornings

–

Mobility

Lying hip rotation: :40 sec each side

Frog stretch :30 sec hold; :05-:10 sec release x2 sets

–

Second Activation

10 bridges

5 single leg bridges **each

Strength

Deadlift: 3 reps; every three minutes x5 sets **Not Touch and Go

–

**Starting around 70% of your 1 rep; ascending in weight every set

Conditioning

EMOM x24

1. 15/12 cal row

2. 10 Russian KB swings + 10 box jumps over @70/53;@24/20

3. :45 sec of burpee touches **keep track of count

4. Rest

–

55-59: 53/35

60+: 35-44/26 **step up & over allowed

BE Complete

1. Tabata L-sit holds: :16/:14 sec x8

2. Cobra stretch :20 sec hold; 10 sec rest x2 sets

3. Inverted Rows w/wide grip: 3 sets x8-12 reps

(athletes specific for angle)

Complete Athletic Performance