Activation
15 banded scap squeezes
15 Single arm lying serrates w/pause @top
15 single straight arm lat pulldowns
#
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
#
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
#
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
#
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
#
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
Strength
A. Strict press: build to a heavy 5 rep for the day 105#
Drop set @90%: 1 set x5 reps 95#
–
B. Penally rows: 4 sets x8 reps 65 (60% 5 rep max.),85 (80%),105 (90%),115 (100%)
Conditioning 30:15
650m
Into:
5 Rounds
12 WBs @20
6 Kipping HSPUs
3 C&J @135
Struggling with HSPU when gassed….
Only able to do 5 rounds – kids swim meet!
BeComplete: Done