Friday, 111017

2-3 mins rolling out upper thoracic

2 mins rolling out lats **close to arm pit

1 min light rolling out chest

#

12 Single arm Lying serratus punches

12 vertical serrates punches w/foam roller

12 single banded hip flexor pulls

12 alt supermans

#

15/12 cal Bike

12 scap squeezes

2 TGU **light

1 wall walks + :05 sec pause

9 KB swings **same weight as TGUs

x3

#

Static lat stretch :20 sec **each

**https://www.youtube.com/watch?v=2e68jkvZowM

Banded dorsiflexor ankle stretch :20-:30 sec **each

**https://www.youtube.com/watch?v=3RoRqUrIZ_c

Thoracic/Lat stretch holding PVC shoulder with :20 sec stretch/:05 active hold x2

**https://www.youtube.com/watch?v=dGfR-qD7V-Y

Couch stress :60 sec **each

#

A. Snatch balance work: triples and doubles

**Heavy weight is not the focus here. Speed, footwork, and position is the intent.

**7-9 mins

B. OHS: building to heavy 3 reps w/2 sec pause @bottom

(15 mins)

#

Hard Effort Repeats

18 HPC @135/93

15 HSPUs

18 alt pistols

15/12 cal bike

x3 ;Rest 5 mins

**Looking for hard efforts here, NOT all out sprints. Looking for BB to be unbroken(goal). Modify weight if needed. Attack everything else as needed, ending with hard effort on bike

–

**50-54: @115/83

12 Front squats can be subbed for pistols

–

**55+:

15 HPC @115/83

10 HSPUs

10 Front squats

15/12 cal bike

#

1. 30ft waiter carries **each

+

 30ft single arm OH walk **each

x4 sets;Rest 2 mins between

2. 12 HS shrugs **belly to the wall

+

12 Banded face pulls

x3 sets ;Rest 2 mins between