Friday, 111717

 

Prep
:90 sec -2 mins rolling out hip flexors
:90 sec -2 mins rolling out glutes/hamstrings
#
Activation
500m row
10 Banded DLs
12 alt. banded side steps
:15 sec hollow hold
x2
#
Warm-up
3 Rounds
8 Russian KB swings
8 WBs
8 T2B/Knee 3 Chest
:10 sec HS hold belly to the wall
**Walking to stations
#
Mobility
2 Rounds
Banded Front rack :30 sec **each
+
Wrist Extensor :10 sec
+
Wrist flexor :10 sec
2 Rounds
Lying hip rotation hold :30 sec **each
+
Frog stretch :30 sec
#
Weightlifting/Strength
A. Power Clean + 2 squat cleans: build to heavy for the day
**not looking for a max here or trying to grind out weights
**does not have to be TnG
(17 mins)
B. Bent over BB rows (supinated grip): 4 sets x10 reps **building in weight
(12 mins)
#
Conditioning
AMRAP 13 @80%
16 KB alt step ups **DBs @53/35, Box @20’’(for all)
13 GHD sit-ups
3 Wall walks
55+:
10 GHD sit-ups
30ft backward bear crawl
#
BE Complete
1. RDLs @35-37%: 3 sets x12 reps
**% of 1 RM DL
2.m Cossack squat: 3 sets x10-12 reps **weighted for those who can
3. 2-3 mins rolling out lower back
4. 2-3 mins foam rolling lats

1 thought on “Friday, 111717”

  1. Getting ready for Beat the Streets so shortened WO schedule. Followed scheduled Iron & Grit WOD:

    Weightlifting:
    Build to a Heavy
    Clean with 5 FS
    5 Bar MU between sets
    145#

    Conditioning:
    For Time – 13:29
    50 DUs
    50 WBs @ 20#
    35 GHDs (scheduled as C2B but substituted to rest shoulder)
    35 WBs
    25 GHDs
    20 WBs
    15 GHDs
    50 DUs

    BeComplete: Not Done

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