Prep
2-3 mins rolling out upper thoracic
2 mins rolling out chest
12 Quadrupeds **each
#
Activation
15 ring row scap squeezes
15 scap retractions **on hands & knees
15 glute bridges
#
Warm-up
1 min bike: 15 sec mod/hard/:15 sec easy
20 jumping jacks
20 mountain climbers
10 KB swings **legs & hips only (not looking for height on kb)
3 close grip push-ups+3 neutral push-ups+3 wide grip push-ups
10 air squats
x2
–
5 BB push presses
5 split jerks w/pause @catch
10 HS shrugs
x2
#
Mobility
3 Rounds
:20 sec banded OH/shoulder distraction stretch **each
:20 sec doorway stretch
:20 sec single arm front rack wall stretch
**face wall, place elbow onto w/bent arm palm facing up, drive chest towards wall
#
Strength
Split jerk: 3.2.1.1.1
**build to a moderate 3 rep
(Movement focused)
**build to moderate/heavy 2 rep
(no forcing weight/failed reps)
**build to heavy single for the day
–
**The 3 rep and 2 reps, are building warm-up sets. Working on movement, positioning, and prepping body for its heavy load for the day.
#
Conditioning
AMRAP 5
32 DUs
16 Weighted sit-ups @50/35
8 Strict ring dips
–
Rest 4 mins
–
AMRAP 3
5 strict HSPUs
10 Russian KB swings @70/53
15 air squats
–
Rest 3 mins
–
AMRAP 1
Max heavy WBs @30/20
–
55+:
Weighted sits @35/20
Russian swings @53/35
WBs @20/14 (60+ 9ft target)
#
BE Complete
1. Single arm DB rows: x12-15 reps **each
+
Shoulder/Scap retraction resets: x20 reps
**Pull scaps back and down for a squeeze (trying to pull scap to opposite pants pocket
x3 sets
2. Weighted seat Russian twists: 3 sets x 20 reps
3. 3 Rounds NFT
:20 sec rolling out chest **each
:20 sec banded shoulder/OH distraction stretch
:20 sec Thoracic/Lat stretch w/PVC in supinated grip
Strength
Split jerk: 3.2.1.1.1
125.135.145.165.185
Conditioning
AMRAP 5 (2+48)
32 DUs
16 Weighted sit-ups @50
8 Strict ring dips
Only able to do first set of sit-ups with 50# DB, should have gone lighter from the start
Rest 4 mins
AMRAP 3 (2+3)
5 strict HSPUs
10 Russian KB swings @70
15 air squats
Rest 3 mins
AMRAP 1 (22)
Max heavy WBs @30
BeComplete: Done
Strength: 145, 195, 205, 225, 255
Conditioning: AMRAP 5, 3 Rounds Rx, AMRAP 3, 2+6Rx, AMRAP 1, 31 Rx WB.
Be Complete: Done