Tuesday, 111417

 

Prep
2-3 mins rolling out hip flexors
:15 sec cobra stretch/:05 sec rest x2
#
Activation
15 banded DLs
3 hollow holds w/3 sec hold
x2
#
Warm-up
3 Rounds
200m row **10 east pulls/5 hard pulls (still keep stroke count low
10 alt. banded side steps
7 Russian KB swings **explosive w/legs and hips
10 seated Russian twist
20 DUs
3 slam balls
#
Mobility
Wall squat stretch :30-:40 sec
Pigeon stretch:30 sec **each
#
Strength
3 half CG DLs + 1 Clean pull @100-103%: every 3 mins x4 sets
**Percentage will be of your 1 RM clean
**Movement details: perform DL to knee height then back down, after 3rd rep, reset for 1 clean pull
#
Conditioning
Row Repeats
500m row ;Resting 1:45 between
x6 sets
**1 sec faster than last weeks
**Final week of build outs. Hard efforts from start to finish. These hard efforts should be sustainable throughout. Looking to hold one pace for all 6 rows, there should be no drastic fall offs.
#
BE Complete 
1. Alt. dead bugs: 3 sets x18 reps
2. Push-up variation:
3 close grip
3 neutral grip
3 wide
3 staggered hands
3 opposite staggered hands
x3 sets ;rest :90 sec between **10-12 banded cap squeezes between rest
3. 3-4 mins rolling out glutes
4. 3-4 mins rolling out hip flexors

1 thought on “Tuesday, 111417”

  1. Strength: 255lb
    Conditioning: 1:40.5, 1:40.6, 1:40.4, 1:40.4, 1:40.3, 1:41.1, 1:40.3
    Be Complete: Done

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