Prep
2 mins rolling out triceps
2 mins rolling out upper thoracic
2 mins rolling out lats
#
Warm-up
3 Rounds
250m row
10 med ball squat cleans
5 hanging cap squeezes + 5 strict pull-ups
2 push-ups +1 wall walk x2 reps
+
BB work
5 bent over rows
5 HPC + Press
**BB work after each round (can add light weight)
#
Mobility
Banded front rack stretch :40-:60 sec **each
Thoracic/Lat stretch **holding PVC :20 sec/:05 rest x2
Single arm Wall shoulder :20-:30 sec **each
#
Strength
HPC + Push press: build to a heavy; every 90 sec
#
Gymnastics
5-7 mins working on HS holds & walking
#
Conditioning
3 Rounds
40 WBs @20/14
20 Pull-ups
10 Clean @155/103
–
50-54: @135/93
–
55-59: @115/83
–
60+:
@115/83
WBs: modify as needed @9ft target
#
BE Complete
3 Rounds NFT
30 Double DB alt lying serrates punches
(15 reps on each arm)
15 bent over DB straight arm pullbacks
12 RDLs @45% of 1 rep DL
12 Single DB/KB front rack reverse lunge thruster: 3 sets x8-10 reps
**one side @ a time
**KB on the side which the knee is up, perform your lunge up and press @top
strength: 195lb
Gymnastics: Breakthrough!!! Was able to do b/5-10ft.
Conditioning: 12:01Rx
Be Complete: Done