Monday, 103017

 

Activation
15 lying single banded hip flexor pulls
15 banded DLs
12 alt banded side steps
12 quarter v-ups
#
Warm-up
250m row @2:05/@2:20 pace
Directly into,
500m row **10 easy pulls + 5 hard pulls
2 Rounds
5 inch worms
10 lunges elbow to the floor
15 jumping jacks
10 Russian KB swings **increase weight
5 box jumps **stepping down **increase height
+
BB work **after each round
5 DLs
5 HPCs
5 Push presses w/pause @top
#
Mobility
Lying hip rotation :20 sec **each
+
Seated crossover glute stretch w/rotation :15 sec **each
+
Single arm Wall shoulder :20 sec **each
+
10 PVC dislocates
x2
#
Strength
Clean pull: build to heavy single for the day
**Focus on keeping proper position and strong back, no rounding or forcing weight here. Do not ascend weight going to turn into a clean grip DL.
+
Banded Clean grip pulls @60% of todays single: 3 x3 every 2 mins
**light band
#
Conditioning
AMRAP 5
25 DUs
10 T2B
10 DB front lunges @50/35 **open standards
Rest 5 mins
AMRAP 5
10 DB front lunges @50/35 **open standards
10 T2B
25 DUs
 –
55+: Das @35/20
#
BE Complete
1. Single arm bent over DB rows: 3 sets x7-10 reps
2. Single Legged DLs: 3 sets x8 reps
3. 3-5 mins rolling out glutes & hip flexors
4. Single arm Wall shoulder :90 sec stretch **each

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