Friday, 090817

De-Load Week Continues

Activation
12 Banded hip flexors pulls **tight core
10 Glute bridges
5 single leg glue bridges **each
#
Warm-up
200m row
15 banded goodmornings
10 close grip pus-ups
x2
12/9 cal bike @400+/300+
8 Russian KB swings @35/26
4 Box jumps **stepping down
8 GHD sit-ups
12 Back extensions
x3
#
Mobility
Seated crossover flute stretch w/ rotation :30 sec hold **each
Lying hip rotation :20 sec hold **each
#
Strength
**3 warm-up sets
A1. RDLs: 5 sets x7 reps **5 working sets, quality reps, quality movement.
+
A2. Banded single arm tricep extensions: 4 x12-15
#
Conditioning
2k row Time Trial
Rest 3-5 mins
5 min row @2:05-2:10/2:15-2:30 pace
+
5 min row interval
:30 sec hard/:30 sec hard
**max meters with the :30 sec hard
#
BE Complete
1. Bent over back shrugs: 3-4 sets x15-18 reps
2. 10 alt. TGUs **patience in each position
3. Single leg hamstring wall stretch :40-:60 sec **each
4. Wall squat stretch :30-:40 sec

2 thoughts on “Friday, 090817”

  1. Strength rdl 5×7@275
    2k row 7:15.8 no pr
    Rest 5 min then 5min @2:05 pace
    Then 5min:30h :30e total for all 10 min 2335 meters

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