Saturday, 112517

Activation

15 banded scap squeezes

15 Single arm lying serrates w/pause @top

15 single straight arm lat pulldowns

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Warm-up

3 Rounds

150m row

7 push-ups w/downward dog

10 lunges

7 ring rows

–

150m row

7 single arm DB OH presses

10 air squats

7 single DB rows

–

150m row

:10 sec HS hold

10 alt DB squat clean thrusters

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Mobility

Banded OH/shoulder distraction :40-:60 sec

**https://www.youtube.com/watch?v=-cUJpz5aGCI

Thoracic/Lat stretch w/PVC (supinated grip :20 sec stretch/:10 sec resistance/contraction

**https://www.youtube.com/watch?v=dGfR-qD7V-Y

Prone pec stretch :20 sec **each

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

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Strength

A. Strict press: build to a heavy 5 rep for the day

+

Drop set @90%: 1 set x5 reps

–

B. Penally rows: 4 sets x8 reps **building

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Conditioning

650m/575m row,

Into:

10 Rounds

12 WBs @20/14

6 Strict HSPUs

3 C&J @185/113

–

50-54: @165/108

–

55-59: @145/98

–

60+:

@145/98

WBs: modify as needed to 9’ft target

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BE Complete

4 Rounds NFT

30’ft front rack yoke carry **if weighted keep light

30’ft OH BB walk **Weight specific to athlete (keeping position)

30’ft plate push