Prep
1 min rolling out hip flexors **each
1 min rolling out scaps **each
1 min rolling out lats**each
#
Activation
10 banded scap squeezes
10 leg extensions
10 foam roller vertical serratus punches
10 banded goodmornings
#
Warm-up
750m row **progressively pick up pace, never exceeding 80% and keep stroke count low
–
5 inch worms w/push-up
10 lunges
5 inch worms w/o push-up
10 alt lateral lunges
–
3-5 strict ring pull-ups
7 wall sit double plate push-ups
5 BB DLs
7 BB Thrusters
x2 sets
#
Mobility
Banded front rack stretch :35-:45 sec **each
Single arm wall stretch :15-:20 sec x2 **each
Thoracic/Lat stretch :30-40 sec
Banded hip Flex/ext. :30-40 sec **each
Frog stretch: :25 sec
#
Weightlifting
Clean & Jerk: build to heavy single for the day
+
Drop sets @80%: 3 sets x1 rep **perform every :90%
#
Conditioning
AMRAP 12
7 DLs @185/123…(modified @155/103)
11 Ring Push-ups
7 Front squats
11 Ring pull-ups
+
7 min row @2:05/2:25 pace
–
55+:
165/113-118…135/93
Floor push-ups
#
BE Complete
1. Crossover Symmetry protocol **7-8 mins (shoulder & scap focus)
2. 2-3 mins spending time in bottom of OH squat **empty BB
3. 3-4 mins rolling out glutes/hamstrings
4. 2-3 mins rolling/stretching chest
weightlifting: 225lb and 185lb
Conditioning: 4+12rx
Be Complete: Done, including October challenge wall sit with 24kg