Saturday, 092917

 

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

2 thoughts on “Saturday, 092917”

  1. 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

  2. Abraham Gonzalez

    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

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