Monday, 091817

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

3 thoughts on “Monday, 091817”

  1. 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

  2. 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

  3. 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

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