Saturday, 090917

De-Load Week Continue

Prep
10 Knee pulls to chest
10 Heel pulls to butt
10 BW goodmornings
15 arm circles forward
10 swing arm crossovers
15 arm circles backwards
:10 sec dorsiflexor ankle stretch **on wall **each
#
Dynamic Activation **30’ft increments
Walking on toes
Walking on heels
Running High knees
Running Butt kicks
Shuffle **down & back
Light skips
High skips
#
Warm-up
100m run
10 air squats
100m run
10 push-ups
100m run
7-10 strict pull-ups
100m run
10 PVC dislocates
100m run
10 PVC OHS
#
Mobility
Banded dorsiflexor ankle stretch :30 sec **each
Wrist Extensor :10-:15 sec/:05 sec release x2
Frog stretch :30-:40 sec
Banded OH/shoulder distraction :15 sec stretch + 5 scap retractions x2-3 **pulling against the band **each
#
Strength
**16 mins from the start
A. OHS: 3 reps w/5 sec pause @bottom
**building in weight but not maxing out. Goal is to get comfortable in bottom of squat with load overhead.
(16 mins)
 **1-2 warm-up sets
B. Side lying weighted external rotations: 3 sets x 10-12 reps
(8-10 mins)
#
Conditioning
3 Rounds **20 min cap
400m run
25m Front rack carry @225/153
Directly into,
2.4.6.8.10
Box jumps over @30/24’’
MUs
**Modify weights as needed
50-54: @185-205/113-133; @24/20”
55+:
3 Rounds
300m run
50m @155/103
Directly into,
2.4.6.8.10
Box jumps over @20/16’’
C2B
4.8.12.16.20
#
BE Complete
1.m 3-5 mins vertically on a foam roller
2.m 2 mins rolling out chest
3.m 2-3 mins rolling out lats
4.m 3-4 mins rolling out calves & shins
**after each follow with10-12 PVC dislocates

2 thoughts on “Saturday, 090917”

  1. Strength
    A. OHS: 3 reps w/5 sec pause @bottom @ 105#
    B. Side lying weighted external rotations: 3 sets x 10-12 reps 10#

    Conditioning
    3 Rounds
    400m run
    25m Front rack carry @155
    Directly into,
    2.4.6.8.10
    Box jumps over @30″
    Bar MUs
    16:55

    Be Complete – Done

  2. Strength: 165lb
    Conditioning: DNF 4 reps left to finish the MU’s.
    400m run (need to work on running)
    25m @185lb (clean) unsure if had to clean or could have been taken from the rack.
    Directly into,
    2.4.6.8.10 (heart rate very elevated)
    Box jumps over @30″
    Bar MUs (got stronger in the later rounds)
    IMG_1829.JPG

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