Activation
10 Goodmornings
10 alt. single leg DLs
10 Bridges
10 Hollow active w/2 sec old & release
–
10 BB RDLs
5 Slam balls
x2 sets
#
Dynamic Prep
20 alt. walking calve raises
15 toe raises
10 Knee pulls to chest **knee to chest, not chest to knee
10 alt. straight leg high kicks
–
Directly into,
–
Dynamic Movement
30’ft Light skips
20 mountain climbers
30’ft Running high knees
20 Jumping jacks
30’ft High skips
10 Lunges
30’ft Running butt kicks
#
Warm-up
3 Rounds **w/Progression movements
:30 sec row
200m run
10 Air squats
5 Strict Ring rows + :05 sec hold @top on last rep
5 BB Clean pulls
**Progression:
2nd Round:
:25 sec row
150m run
8 Jumping air squats
4 strict pull-ups + :04 sec hold @top on last rep
5 BB power cleans
–
**3rd Round
:20 sec row
100m run
6 BB squat cleans
3 Chin-ups + :03 sec hold @top on last rep
#
Mobility
Banded hip Flex/ext. :40 hold in active stretch **each
Kneeling dorsiflexion stretch :30 sec hold **each
Single arm lat stretch :30 **each(hand should be placed higher than head)
#
Weightlifting
A. Clean build to heavy single for the day; not looking for max out
(16 mins)
Rest 3 mins following last attempt
B. 3 Position clean pulls @103% of “A”:
Every :90 sec x3 sets
**3 Positions: floor, below knee,above knee
(25 mins)
#
Conditioning **18 min cap
400m run
5 Rope climbs @max height; over 15’ft ideally
30 WBs @20/14
400m run
3 RC @max height
30 WBs
400m run
1 Legless RC @15ft’ target
30 WBs
–
55-59: ropes @15’ft, legs for all
60+:
4 Rounds
300m run
2 rope climbs @15’ft target
15 WBs @9’ft target; modify weights as needed
#
BE Complete
1. Single leg step ups: 3 sets x16-20 reps total
2. 4 mins rolling out calves
Cl@225 pr.
Cl pull @235
Conditioning 13:46
First 2rds wb UB 3rd rd 15+15
Be complete done
Weightlifting
A. Clean build to heavy single – 165#
B. 3 Position clean pulls @103% of “A” – 170#
Conditioning
400m run
5 Rope climbs @max height
30 WBs @20/14
400m run
3 RC @max height
30 WBs
400m run
1 Legless RC @15ft’ target
30 WBs
15:58
BeComplete: Done
Weightlifting 225lb
3 Position 235lb
Conditioning DNF 1+7 (run+3 rope climbs +3 WB)
Be Complete: Done