Friday, 092917

 

Prep
1:15 rolling outhit flexors **each
:45 sec rolling out chest each side
#
Activation
10 Quadruped ext/rot. **each
10 banded goodmorings
7 banded side steps in place** 1 leg at a time
10 standing DB scott presses **light
#
Warm-up
2 Rounds
20 Jumping jacks **straight arms
20 Mountain climbers
10 air squats
x2
150m row
10 BB DLs
5 WBs
x3
#
BB work
5 bent over rows
5 HPC
10 back rack elbow forward rotations (loosening front rack position)
**Add weight
3 DLs
3 Power cleans
3 HPC
#
Mobility
Banded front rack stretch/activation: :15 sec stretch/5 reps pulling against band x 2 sets **each
Frog stretch :30-40 sec
Wrist Extensor :15-:20 sec **each
#
Strength
Power clean + Below the knee PC + Above the knee PC: build to heavy
(16 mins)
**For those that feel stronger starting at top and working your way down can: HHPC+LHPC+PC
#
Conditioning
Diane
21-15-9
DLs @225/153
HSPUs
Directly into
10 min row
:30 hard
:30 easy
into a 5 minute row@Z1 pace
**should be able to carry out a conversation
#
BE Complete
1. 3 Rounds NFT
Single arm DB rows: x16 reps
Bent over DB pull backs: 12 reps
:15-:20 pull-up hold **supinated grip
2. Wall Hamstring stretch :40-:45 sec **each
3. 4 mins rolling out glutes & hamstrings

3 thoughts on “Friday, 092917”

  1. Strength
    Pc+above knee pc+below knee pc 185

    Wodapalooza wod 6
    75 dubs
    60wb
    45dl@135
    30 burpee ring pullups
    45 dl
    60wb
    75 dubs
    18:34

  2. Strength
    PC+ BKPC + AKPC: 145#

    Conditioning
    Diane 16:37
    1st time completing Diane, Lower back fried from Wed. WO, have to work on HSPU for quantity

    Rowing not done
    BeComplete – Not Done

Leave a Comment

Your email address will not be published. Required fields are marked *