Prep
:45 rolling out scaps **each
45 sec rolling lower back
:30 sec rolling out glutes **each
#
Activation
10 scap retractions in a plank
12 banded face pulls
10 Quadruped ext/rot.**each
20 walking calve raises
20 walking steps on heels
:20 sec walking on toes
#
Dynamic Warm-up
30’ft increments:
Running high knees
Light skips
Small hops
BKWD bear crawls
Single leg hops **each side
#
Warm-up
5 wide grip push-ups
10 sit-ups
15 air squats
10 BB DLs
–
5 push-ups w/downward dog
10 v-ups
15 jumping air squats
7 DLs **add weight
–
3 strict HSPUs
2 Negative HSPUs **slow and controlled
10 GHD sit-ups
30’ft leap frog
#
Mobility
Door way stretch :30 sec **each
10 PVC dislocates
Frog stretch :20-30 sec
x2 sets
#
Strength
Handstand Push-ups
Opt.1
:15 sec HS hold + (-2) HSPUs: 3 sets
**Rest 2:30 between
Opt.. 2
HSPUs: 4 sets max reps in :30 sec
**Rest 2 mins between; if reps exceed 10, rest 2:30 between
Opt. 3
A1. :15-:20 sec HS hold (hand positioning as if you were performing HSPUs)
+
A2. DB strict presses: 7-10 reps (heavy
x3 sets
**Rest 3 mins between
#
Bounding
Seated box jumps: build to max height in 12 mins
**no more than 3 misses @one height
**step off platform, no jumping off
#
Conditioning
AFAP **8 min cap
25.20.15.10.5
GHD sit-ups
12.10.8.6.4
Front squats:
(heavy hitters weight)
@225/143-153
(on deck weight)
@205/133
–
50-54:
@185/123
–
55+:
@185/123
GHDs @21.15.9.6.3
#
BE Complete
1.
Sphinx push-ups x7-10 reps
Handstand shrugs: x12 reps
x3 sets **supersetted
2. Pull-up hold: 3 sets x max hold
**Resting 2 minutes between
3. 3 mins rolling out hip flexors
4. 3 mins rolling out quads
Strength option 1
15,11,15
Seated box jump 42 1/2″
Conditioning 7:49@185#
Be complete done
Partial modification today, did CAP and Masters
Strength: Option 2 (Round 13, 15, 16, 13)
Gymnastics: Single Strict Ring MU’s time 3
Conditioning: Bike, 27, 22, 19, 16, 15, 15, 16, 16
Be Complete: Not done, I was exhausted!