Prep
:45 sec rolling out lats
#
Activation
Bike Intervals:
:90 sec @60%
:30 sec @80%
:90 sec @60%
:60 sec @ 80%
10 walking high knees
**Picking knees up as high as possible w/o help from the hands
10 walking butt kicks
**pick the heel up as high as possible
(both movements are a controlled movement)
#
Warm-up
10/8 cal row
8 box step ups
10 air squats
8 burpees stepping down & up
10 hang KB power cleans 5/5
–
12/10 cal row
6 box jumps **stepping down
8 jumping air squats
6 burpees **stepping up only, drop down
8 hang KB power cleans 4/4 **increase weight
–
15/12 cal row
4 burpees over rower
6 hang KB squat cleans 3/3 **weights stays the same
#
Mobility
Banded Front rack stretch :40 sec **each
Banded hip Flex/ext. stretch :45 sec hold
Wrist Extensor :10 sec **each x2 sets
#
Strength
A. Front squat: build to a heavy 7 rep TnG reps
(18 mins)
B. Jerk drives @105% of “A”: 3 sets x3-5 reps: every 3 mins)
#
Conditioning
EMOM x20
15/12/ cal row
15 lateral burpees over rower
–
55-59:
EMOM x20
15/12 cal row
12 lateral burpees over rower
–
60+:
EMOM x20
12/9 cal row
12 lateral burpees over rower
**Final week
#
BE Complete
1.
Serratus single arm punch: x12-15 reps **each
Bent over back shrugs: x15 reps
x3-4 sets **supersetted
2. 3-4 mins Vertical foam roller
3. :90 sec rolling out chest **each side
Strength
FS 7rm tng 225
Jerk drive 235
Conditioning
Feeling under the weather so scaled to
12 cal 12 burpee
No time for be complete
Rolled out at home
Strength: FS 255lb and Jerk 265lb
Conditioning: 13 and 13 Hit a wall (physically/mentally) on min 10-11 and 16-17. Perhaps should have scaled just wasn’t feeling it.
Be complete: Done
Strength
A. Front squat: 195# 7 rep TnG reps
B. Jerk drives @205#: 3 sets x5 reps every 3 minutes
Conditioning
EMOM x20
13 cal row
13 lateral burpees over rower
Only 10 cal row during minute 15
BeComplete – Done