Wednesday, 111517

2-3 mins rolling out upper thoracic

Wrist flexor :20 sec

**https://www.youtube.com/watch?v=R7dI2ZcbiMI

Wrist Extensor :20 sec

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

Individual finger flexor :5 sec **each

**pull pack on each individual fingers as your would for the wrist flexor

10 Knee pulls to chest

10 heels pulls to butt

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2 Rounds

10 seated leg extension

7 hang squats

#

450m row **90m easy/60m hard pulls

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3 rounds

8 push-ups

6 alt KB squat cleans **start @26/18 **increase load every round

4 KB swings w/pause OH

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3 Rounds

:12 sec bike @hard effort

5 BB back squats

1 wall walk w/5 belly to the wall HS shrugs or :05 sec hold

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Banded dorsiflexor ankle stretch :30 sec **each

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

Banded hip Flex/ext. :40-:60 sec

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

Seated crossover glute stretch w/rotation :20 sec **each

**https://www.youtube.com/watch?v=qOK8_ZLnpIo

Prone pec stretch :20 sec x2 **each

**https://www.youtube.com/watch?v=tatrv67rou8

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Back squat: 5 sets x3-5 reps @87%

**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.

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Opt. 1

Strict HSPUs **belly to wall: 2 sets x(-2) reps

**Rest 3 mins between

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Opt. 2

A1. DB strict press: 3 sets x8-12 reps

+

A.2 Tucked Wall HS Holds: 3 sets x:10-:12 sec

**https://www.youtube.com/watch?v=AeP7A3Vzea8

**Rest 2 mins between

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Opt. 3

A1. DB strict press: 3 sets x8-12 reps

+

A2. Belly to the wall HS hold: 3 sets x:15-:18 sec

**Rest 2 mins between

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AMRAP 2

12 alt hang DB snatches @50/35

12/9 cal bike

x2; rest 1 min between rounds

**Athletes will continue were they left off from previous AMRAP.

**If an athlete ends on bike, make sure to stop handles completely @ time cap.

**Score is will be total rounds

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55+: DBs @35/20

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Rest 4 mins

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AMRAP 2

12 OHS @95/63

12/9 cal row

x2; rest 1 min between

**Athletes will continue were they left off from previous AMRAP.

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50-54: BB @75/53

55+: Front squat @95

#

1. Tucked Wall HS Holds: 3 sets x:15-:18 sec

**for those who did Opt 1 of HSPUs ONLY

2. Bent over DB flies: 3 sets x12 reps

**Thumbs pointing in

3. 14-16 alt. TGUs **Movement/position focused