Prep
2 mins rolling out triceps
2 mins rolling out lats
2 mins rolling out hip flexors
2 rolling out glutes
#
Activation
12 banded good morning w/tempo 3.1.X.1
12 banded face pulls
x2
#
Warm-up
Row: 10 easy pulls/5 hard pulls x3
5 BB DLs
10 air squats
5 BB HPC
10 hollow rocks
5 BB front squats
10 PVC dislocates
x3
#
Mobility
Banded hip Flex/ext. :40 sec-:60 sec **each
Lunge w/elbow to floor :20-:30 sec
Banded Front rack :40-:60 sec
#
Strength
Clean: build to a heavy single for the day
(18 mins)
+
1 clean pull @103-105% of todays 1 rep: Every :90 sec x3 sets
#
Conditioning
1k row TT
–
Rest 7 mins
–
AMRAP 7
12/9 cal bike
12 Russian KB swings @70/53
12 T2B
12 KB Goblet squats
–
55+: KBs @53/35
#
BE Complete
1. RDLs @35%: 10 reps
**percentage is from your 1RM DL
+
Weighted OH sit-ups: 12-15 reps
x3 sets
2. Alt. Tabata x8
:20 on/:10 off
- Supermans
- Hollow rocks
Strength: 251lb New PR!! 260 for the pulls
Conditioning: 2+30Rx
Be Complete: Done