Saturday, 081217

 

Prep w/lax ball
3-4 mins rolling out upper body: **upper thoracic, lats, and chest(limited time on chest)
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Activation
Scap retraction x 10 reps **can be on hands & knees
Quadruped extension & rotations: x10 reps each
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Warm-up
500m row **increase pace every :20-:30 sec
3 Rounds
10 air squats
5 push-ups
10 alt. DB snatches **light w/pause @top
100m run easy
BB work
200m run hard
BB work
100m run easy
**BB work: 5 snatch grip DLs+5 Muscle snatches+5 OHS
**BB work 55+: 5 DLs+5 hang squat cleans+5 push presses
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Mobility
Cobra stretch :15 sec hold/:10 sec release x2-3 sets
Praying stretch :20 hold/:05 sec release x 2 sets
Banded hip Flex/ext. :30-:40 sec hold **each
**55+: add in front rack mobility
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Weightlifting
Snatch: Starting @70% Of your 1 RM **ascending in weight
3 sets x3 reps
3 sets x2 reps
3-4 attempts on a heavy single
(20 mins max)
55+:
7 mins of light snatch work (BB/light bright) **movement and position focus
into,
Cleans starting @70% of 1RM **ascending in weight
3 sets x 3 reps
2-3 sets x 2 reps
2-3 attempts on singles
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Conditioning
For Time **25 min cap
1 mile run,
10 Rounds
5 HPC @165/108
10 Push-ups
15 Air squats
55-59: @135/93
60+:
500m run
7 Rounds
5 HPC @115-125/83-88
10 push-ups
15 air squats
500m run
#
BE Complete
1. 200m farmer carry @70/53
2. 7-10 mins of foam rolling
3. Laying vertical on foam roller: 3-4 mins

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