Monday, 082117

 

Activation
15 banded good mornings
15 banded side steps *both directions
20 walking calve raises
#
Dynamic Warm-up
20 jumping jacks
30’ft running high knees
30’ft running butt kicks
20 mountain climbers
30’ft running high knees
30’ft running butt kicks
#
Warm-up
100m run
5 ring rows + :05 sec pause on last rep
10 push-ups
15 air squats
100m run
4 strict pull-ups + :04 sec pause @top on last rep
8 push-ups w/downward dog
12 lunges
100m run
3 kipping pull-ups
6 BB OH presses w/pause @top
10 BB back squats
#
Mobility
:60 couch stretch **each
PVC Lat/OH stretch :30 stretch/:05 sec release **switch hand positioning, repeat
#
Strength
Back squat: 5 sets x5 reps @80% of 1RM
**Goal is to stand up as if it was 90%, using legs to be explosive up
(24 mins)
#
Conditioning
For Time **15 min cap
500m run **hard effort run
into,
5 Rounds
10 Pull-ups
15 S2OH @115/83
20 AbMat sit-ups
into,
500m row
55-59: @95/63
60+:
4 Rounds
100m run
10 pull-ups
15 S2OH @95/63
20 AbMat sit-ups
into,
500m row
#
BE Complete 
1. Crossover Symmetry- Reverse flies &
External rotations(not exceeding a 45 degree angle out:
 3 working sets x12-15 reps **increasing banded resistance
**these sets and reps should be attacked with the same efforts as you would when perform your heavy lift or WOD
2. Accumulate 3 min hollow hold AFAP **note total time(including active and rest time)
3. Single leg hamstring wall stretch :40 sec each side
4. Supinated hang :20 sec hang/:20 rest x 2-3 sets

3 thoughts on “Monday, 082117”

  1. Strength
    Back squat: 5 sets x5 reps @80% of 1RM – 220#

    Conditioning
    For Time **15 min cap
    500m run
    into,
    5 Rounds
    10 Pull-ups
    15 S2OH @115
    20 AbMat sit-ups
    into,
    500m row
    DNF – got through 5th round of S2OH, had to break up S2OH too much, everything else unbroken
    Run – 1:30
    Rd 1 – 2:30
    Rd 2 – 2:45
    Rd 3 – 2:58
    Rd 4 – 3:39
    Rd 5 – 1:40 (Pull ups & S2OH completed, Sit ups not done)
    Row – Not done

    BeComplete: Done
    Hollow Hold – Total time 4:30

  2. Abraham Gonzalez

    BS @ 280lb
    Conditioning DNF 5 rounds complete. accomplished 227m on row before time cap.
    Be complete: Done

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