Prep
3-4 mins rolling out upper thoracic
#
Activation
15 banded cap squeezes
15 banded internal rotation **arm 2 90 and by your side
12 Double plate forward press
12 straight single arm lat pulldowns
15 banded DLs
#
Warm-up
Bike intervals
1 min @60%
:20 sec @80-90%
x3
–
2 Rounds
3 strict pull-ups w/2 sec pause @top and bottom
5 burpees **stepping down & up
7 air squats
–
2 Rounds
6 staggered push-ups **3 & 3
8 DLs
6 push press
8 jumping air squats
#
Mobility
Static lat stretch :20 sec **each x2
Thoracic/Lat :20 sec stretch/:05 sec contraction x2
#
Strength
Bench press: 4 sets x7 reps
**building in weight
**no more than 8 total sets warm-up(3-4) & working (4) sets combined
#
Gymnastic strength
Pull-up variations
Close grip: 1 set x(-2) reps
**Rest 2 mins
Neutral grip (just outside shoulders): 1 set x(-2)
Rest 2 mins
Wide grip pull-ups: 1 set x(-2)
**(-2) leaving 2 reps left int he tank, no failing or forcing reps
**goal is 8 plus reps, use assistance if needed
#
Conditioning
AMRAP 9
15 WBs @30/20
9 No push burpee box jumps @24/20
3 CnJs @185/113
**Weight is meant for singles, if needed lower weight to a more appropriate heavy. Should be heavy but not grinding through
–
50-54:
@165/108
–
55-59:
WBs @20/14
@145/98
–
60+:
WBs @9ft target **modify weight as needed
@125/88
**Adjust box height if needed
#
BE Complete
1. Wide grip pendlay rows: 4 sets x12 reps
**1 inch away from snatch grip
2. Ring dips: 3-4 sets x5 reps w/tempo 5.5.x.1
3. 3-4 mins rolling/stretching out chest
4. Lying glute crossover: :40-60 sec each side x2
Strength: 135#
Bench press: 4 sets x 7 reps
Right shoulder has been bothering me so I stayed light
Gymnastic strength
Pull-up variations 12/12/10
Last two reps of wide grip were forced
Close grip: 1 set x(-2) reps
**Rest 2 mins
Neutral grip (just outside shoulders): 1 set x(-2)
Rest 2 mins
Wide grip pull-ups: 1 set x(-2)
**(-2) leaving 2 reps left int he tank, no failing or forcing reps
Conditioning: 3+10
AMRAP 9
15 WBs @20
9 No push burpee box jumps @24
3 CnJs @135
Again, stayed light
BeComplete: Done
Strength: 255lb
Gymnastics: 13, 11, 11
Conditioning 3 rounds Rx
Be Complete: Done