Activation
15 banded goodmorinings
12 alt banded side steps
:15 sec hollow hold
x2
#
Warm-up
200m row
20 mountain climbers
10 BB DLs
20 Body weight Russian twist
7-10 push-ups
x2
–
5 Snatch grip DLs
8 DB flies **light
x3 **slowing building in weight on DLs
#
Mobility
Frog stretch :30 sec
+
Lunge w/elbow to floor :20 sec **each
x2
Seated crossover glute stretch w/rotation :20 sec
Prone pec stretch :20 sec
x2
#
Strength
3 Banded snatch grip DLs : Every 2:30 x6 sets
**Light bands/band (preferably red)
**Weight @68-73% of your 1 RM snatch
**Not TnG, rest every time
**Should be in a starting position and breaking the floor as if you were going to actually snatch BB
#
Conditioning
40/30 cal Bike
21-15-9
DB HPC @50/35
Ring dips
–
55+:
15-12-9
@35/20
#
BE Complete
1. 5 mins of HS walking work
(distance, obstacle cours, free HS holds)
2. 12-16 alt dead bugs x3 sets
3. 3 TGUs **eaach (complete 3 reps back to back before switching) ;Rest 1 min x4 sets **controlled movements throughout **can ascend in weight or stay
Strength 95#
3 Banded snatch grip DLs : Every 2:30 x6 sets
Conditioning
5 rnds
6 alternating DB Snatches @35#
5 bar MU
8:52
8 min. rest
4 rnds
5 HPC
5 S2OH
5 FS
All at 115#
5:37
BeComplete: Handstand walking
Strength: 215lb
Conditioning: CAP 5 Ends 6 alt DB Snatch @ 50lb and 5 Bar MU = 6:40
Followed by 4 rounds 5 HPC @ 165lb, 5 S2OH, 5 FS = 8:57 (HPC need more work)
Be Complete: HS Walks