Activation
12-15 reps Single leg banded hip flexor pulls **each
10 bridges
5 single leg bridges **each
10 alt. suppermans
#
Warm-up
2 Rounds
250m row
20 mountain climbers
15 jumping jacks
10 GHD back extensions
10 GHD sit-ups
10 air squats
–
2 mins of Turkish get ups
#
BB work
5 DLs
5 bent over BB rows
5 front squats
5 strict presses
5 T2B
–
**add weight
3 power cleans
3 hang squat cleans
3 push presses
5 T2B
#
Mobility
Lying hip rotation hold :30 sec **each
Frog stretch :30 sec
Thoracic/Lat stretch :15 sec stretch/:05 active press against surface x2
Banded front rack stretch: :15 sec stretch/5 contractions against band x2
10 PVC dislocates
#
Weightlifting
1 Power Clean + 2 Hang Squat Cleans + 3 S2OH: build to heavy for the day
(no more than 18 mins)
#
Conditioning
For Time **15 min cap
50 T2B
75 DUs
25 HPC @185/123
75 DUs
50 WBs @20/14
–
50-54: @155/103
–
55-59: @135/93
–
60+:
35 T2B
@135/93
WBs @Modify as needed to 9’ft target
#
BE Complete
1. Crossover Symmetry Protocol: 7 mins
2. :60 sec rolling out hip flexors **each
3. :40 sec rolling out calves **each
4. :30 dorsiflexion banded stretch **each
Weightlifting: 195lb
Conditioning: DNF, finished 185lb HPC I believe I should have gone lighter or timed my pace better.
Be Complete: Done