Activation
12-15 reps DLs w/a band
12 alt knee raises **stand still &lift knee as high as possible (no hands)
12 alt butt kicks **lift the heel as high as possible toward the butt
8 body kang squats
#
Warm-up
1 min bike @60%
:30 sec bike @80%
x3
–
10 alt supermans
10 alt dead bugs
10 alt box step ups @20’’ or less
x2
–
10 single arm DB presses 5/5
10 lunges w/Russian twist
5-7 knee tucks
10 alt DB snatches
10 alt OH DB lunges **switch hands after 5 reps
5-7 T2B
#
Mobility
Lunge w/elbow to floor :30 sec **each
Pigeon stretch :30 sec **each
12-15 PVC dislocates
Banded OH/shoulder distraction :35-45 **each
#
Strength
Back squat cluster: 2.2.2 **resting :15 sec between reps, no more
Building to heavy for the day
**BB should be unracked by the :10-:12 sec mark
#
Conditioning
AMRAP 16 **rest :30 sec after each round
18/15 cal row
30’ single arm KB OH lunge @53/35
12 T2B
12 WBs @20/14
30’ single arm KB OH lunge
–
**make sure you are resting the :30 sec following each round. Do not start start earlier or later than the :30 sec mark
–
55-59: KB @35/26
–
60+:
KB @35/26
WBs @9ft target **modify as needed
#
BE Complete
1. 4 rounds NFT
:20 sec HS hold
:15 sec chin over the bar hold **pronated grip
:15 sec L-sit hold
:20 sec ring support hold
2. 4-5 mins rolling/stretch hips &lower back
First day back in a couple months! Weight was light and ready to die in the conditioning.
Only built up to 265# in the squat and made it through 3 Rounds of the AMRAP! Progress to come though!
Strength 235#
Back squat cluster: 2.2.2
**resting :15 sec between reps, no more
Conditioning 3+23
AMRAP 16
18 cal row
30’ single arm KB OH lunge @53
12 T2B
12 WBs @20
30’ single arm KB OH lunge @53
**rest :30 sec after each round
This one got dark fast!
BeComplete: Done
Strength: 295lb
Conditioning: 4 rounds
Be Complete: Not Done