Activation
12 banded external rotations (90/90) **each
15 Banded face pulls
15 back extensions
15 standing calve raises
15 standing toes raises
#
Warm-up
3 Rounds
25 DUs
10 lunges
5 hanging scap squeezes
3-5 strict pull-ups
5 KB DLs
5 KB Russian swings
5 Full KB swings
5 Goblet squats
**every round increase weight
#
Mobility
Wall shoulder stretch :20 sec **each
Wall squat stretch :30 sec
#
Strength
A. Weighted Pull-up: 4 sets x3 reps w/a :05 pause @top (chin over bar)
**same weight across
**perform reps every 2:30
B. Ring support holds + Ring dips:
:10 sec support hold + (-2) reps of ring dips x3 sets
Rest 2 mins after each set
#
Conditioning
**Warm-up
6 cal row
6 goblet squats
6 cal bike
6 DB snatches
Rest 2 mins
Repeat w/4 reps for all
–
For Time
21-15-9 **12 min time cap
Cal row
KB goblet squats @70/53
Cal bike
Alt. DB snatches @50/30
**Ladies Cals: 18-12-7
–
55+:
KBs @53/35
DB snatches @35/20#
#
BE Complete
1. 400m KB front walk same weight same weight as last week
2. :60-:90 sec rolling out lower back
3. :40 sec rolling out hamstrings
4. :40 sec Banded OH/shoulder distraction
strength: A. 20lb B. 14 reps on the dips
Condition: 10:36Rx
Be complete: Done KB w/70lb each arm
Strength
A. Weighted Pull-up: 4 sets x3 reps w/a :05 pause @top 20#
B. :10 sec ring support hold + (-2) reps of ring dips x3 sets 8 reps
Conditioning 11:28
21-15-9
Cal row
KB goblet squats @70
Cal bike
Alt. DB snatches @50
BeComplete – Done
KB 36# each arm (had to put them down 3 times during 400M)
Strength
A)26#
B)10,8,8
Conditioning
11:27
Be complete done
Used 35#kb’s put them down twice
Went 200,100,100