Monday, 110617

2-3 mins rolling out hips and quads

2-3 mins rolling out glutes and hamstrings

#

10 seated leg extensions

10 glute bridges

:30 sec bike above 350w/200w

x2

#

2 Rounds

200m row

12 lunges

10 kang squats**BW

8 reverse lunges

6 push-ups w/downward dog

4 slam balls

–

BB Work

2 Rounds

5 Goodmorings

5 back squats

5 back rack elbow forward rotations w/3 sec hold

(working on front rack position)

5 presses w/3 sec pause @top

#

Banded hip Flex/ext. :40 sec **each

**https://www.youtube.com/watch?v=I3Jd3on4Bak

Cobra stretch :15-:20 sec x2

**https://www.youtube.com/watch?v=JDcdhTuycOI

Lying hip rotation hold :30 sec **each

**https://www.youtube.com/watch?v=jHGLRV7XxHY

:15-:20 sec hang from rings x2

#

Back squat: 5 sets x3-5 reps @85%

**percentage is off your 1 rep

**explosive standing up, stand as if it was 90+%

**a gap of reps, for athlete specific. Reps should be tough but not sacrificing positioning.

**percentage is a number does not take in account how the body feels for the day. Strive for 5 reps, but 3 or 4 reps are options.

#

AMRAP 7

6 Thrusters @120/88

12 T2B

24 DUs

–

Rest 3 mins

–

7 min bike

:25 sec @3 min bike test pace

:35 sec legs only

–

55+: BB @100/68

#

4 RNDs NFT

10-12 alt goblet cossack squats **light weight

8-10 Weighted glute bridges **moderate weight

8-10 weighted goodmorings **moderate weight