Activation
12 single banded lying hip flexor pulls
8 single leg glute bridges
–
3 Rounds
10 supermans
:12 sec hollow hold
#
Warm-up
3 Rounds
200m row
8 Box jumps **stepping down
8 WBs **9ft target on RND 1 & 2
4 BB DLs **add weight on RND 2 & 3
4 BB PC
#
Mobility
Banded front rack stretch :30 sec stretch/5 pulls against band x2 sets **each
Frog stretch :30 sec
Couch stretch :60 secs
Wrist extensors :20 sec x2 sets
#
Weightlifting
Power clean: build to a 3RM for the day **TnG
+
Drop sets @85%: Every :20 sec perform 1 Power Clean x6 sets
#
Conditioning
Row Repeats
500m row ;Resting 3:15 between
x5 sets
**Week 1 of build outs. Hard efforts from start to finish. These hard efforts should be sustainable throughout. Looking to hold one pace for all 5 rows, there should be no drastic fall offs. We will be building off these repeats with shorter rest as well as taking a second of times from previous weeks. Notes times for all.
#
BE Complete
1. 4 Rounds NFT
12 Weighted single lying serrates punches
12 Weighted single side lying external rotations
12 banded vertical serrates punches w/foam roller
2. 3 mins rolling out lower back
3. 3 mins rolling out glutes
4. 3 mins rolling out hip flexors
5. :90 sec Single leg hamstring wall stretch
Strength: 205lb, 175lb (drop set)
Conditioning: 1:51, 1:47, 1:48, 1:47, 1:40
Be Complete: Done
Weightlifting – Not Done
Conditioning – 1:51, 1:49, 1:49, 1:49, 1:48
Row Repeats
500m row x5 sets; Resting 3:15 between https://uploads.disquscdn.com/images/58b8412bc98c992a03f27c8cce02d6806d94dcc16c4aa78463d4d22e37db4274.jpg
BeComplete: Not Done