DeLoad Week Continues
Prep
2 mins rolling out lower back
:90 sec-2 mins rolling out snaps individually
:40-:6- sec mashing traps w/BB
#
Activation
12 single arm oh presses w/no weight
10 light weight lying single arm serratus punches
12 vertical serratus punches w/foam roller
10 PVC behind the neck snatch grip push jerks
#
Warm-up
1 min row @2:05/2:15 pace
10 knee pulls to chest
10 heel pulls to butt
–
1 min row
12 arm circles fwd
12 swing arm crossover
12 arm circles bkwds
–
1 min row:
:20 sec easy/:10 sec hard
–
3 Rounds
8 lunges
6 burpees **stepping down & up **alt legs
4 air squats
–
3 Rounds
6 push-ups w/downward dog
8 hanging scap squeezes
:10 sec active HS hold
#
Mobility
2 Rounds
10 PVC Dislocates
Banded dorsiflexor ankle stretch :20 sec **each
Thoracic/Lat stretch :20-30 sec
Frog stretch :20 sec
#
Strength
Snatch balance w/3 sec pause @bottom + 2 OHS w/3 sec pause @bottom:
build to a heavy load for the day within 16 mins
**speed, footwork, and comfort in OHS position should be the focused. No forcing weight, or positioning.
#
Conditioning
5 Rounds **12 min time cap
13 OHS @115/83
11 bar facing Burpees
9 T2B
–
55+: 95/63
#
BE Complete
1. 18-24 alt TGUs
2. Weighted side lying external rotations: 3 sets x10-12 reps (plate/DB)
3. 5-7 mins of rolling out **athlete specific
Strength 105#
Snatch balance w/3 sec pause @bottom + 2 OHS w/3 sec pause @bottom
Conditioning DNF (4+4)
5 Rounds **12 min time cap
13 OHS @85
11 bar facing Burpees
9 T2B
BeComplete: Done
Strength: 155lb
Conditioning: 11:14Rx
Be Complete: Done