Prep
5 min rolling out upper body:
Scaps
Chest
Lats
**athlete specific, spend more time where needed
#
Warm-up
3 min bike intervals
Start w/ :20 easy/:20 hard/:20 sec easy
**continue pattern till 3 mins is up
–
3 Rounds
10 lunges
100m run
8 push-ups w/Downward dog
8 PVC dislocates
6 strict pull-ups
6 alt. Db snatches
#
Mobility
Banded dorsiflexor ankle stretch :20-:30 sec **each
Banded OH/shoulder distraction :20 sec stretch/5 shoulder retractions w/band x2 sets **each
–
Lying hip rotation stretch :30 sec each
:10 sec cobra stretch
(Perform stretch on one side followed by a cobra stretch, stretch second side followed by a cobra stretch)
#
Strength
OHS: building to a heavy 5 rep w/:03 sec pause @bottom
(18 mins)
#
Conditioning
3 Rounds
60 DUs
30/25 Cal bike
18 Pull-ups
9 Back squats @205/133 (from the floor, PC & back rack)
–
45-54: 9 Front Squat @185/113
–
55-59: 9 Front squats @155/103
–
60+:
25/21 cal bike
15 pull-ups
9 Front squat @155/103
#
BE Complete
1. DB bench press: 3 sets x12-15 reps
2. Crossover Symmetry Protocol: 7 mins
3. :30 sec KB waiters carry x3-4 sets **each
Strength 105#
OHS: building to a heavy 5 rep w/:03 sec pause in hole
Conditioning 20:08
3 Rounds
60 DUs
30 Cal bike
18 Pull-ups
9 Front squats @155
Had to lower weight for FR Squat to 155# from 185#. It was clear in getting set up that I was not going to be able to move effectively with the prescribed weight, DUs too fragmented, Bike by round: 330W, 250W, 220W
Last round split – 7:13
BE Complete – Done
1. DB bench press: 3 sets x12 reps 35#
3. :30 sec KB waiters carry x3-4 sets, each 1.5 POOD
Strength: 165lb
Conditioning: 16:20 (back squats from rack) nursing my L wrist, forearm, brachial and bicep.
Be Complete: Bench press: 145lb, 185lb, 205lb
KB waiters carry complete