Prep
3 mins rolling out upper thoracic
2 mins rolling out lats
2 mins rolling out chest **lightly
#
Activation
10 quadrupeds **each
10 vertical serratus punches w/foam roller
10 push-up scap retractions
10 light weight lying single arm serrates punches
#
Warm-up
3 Rounds
1 min bike intervals :15 sec easy:15 sec hard
6 Pull-ups w/pause @top & bottom
6 Close grip push-ups
2 alt TGUs **light **position focused
150m row **5-7 sec slower than row repeat pace
#
Mobility
Single arm static lat stretch :20 sec **each
+
Single arm prone pec stretch :20 sec **each
x2
#
Strength
Strict press: Build to heavy 6 rep, heavy 3 rep
+
For every 2 attempts perform 12 banded scap squeezes
(16 mins)
#
Gymnastics
Muscle up work
Opt. 1
Ring MUs
6 sets x5 reps AFAP
–
Opt. 2
Ring MUs
10 sets x3 AFAP
–
Opt. 3
EMOM x7
1-3 Ring MUs
–
Opt. 4
EMOM x10
0: 2-3 strict C2B + 4-5 kipping C2B
E: 2-3 strict ring dips + 4-5 kipping
#
Conditioning
Row Repeats
500m row ;Resting 2:45 between
x5 sets
**1 sec faster than last weeks
**Week 2 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 continue to build off these repeats
#
BE Complete
1. 7 mins of Crossover Symmetry
2. Lateral single leg KB(one KB) front rack step ups: 3 x8-10 reps **each
3. 4-7 mins of rolling/stretching of upper body
Strength: 95, 125, 145, 165, 175
Gymnastics: Option 3 (1,1,1,1,1,1,3) worked on technique.
Conditioning: 1:44,1:42, 1:43, 1:43, 1:39 3-18sec improvement from last week.
Be complete: Done
Conditioning https://uploads.disquscdn.com/images/7b72e89e5e8f9e7bc06c3f491a9807aaa20e9ed62a7fc6e7ee0beb30e273b0ce.jpg
Row Repeats
500m row ;Resting 2:45 between
x5 sets
**1 sec faster than last week’s
BeComplete: Not done