Activation
12 Leg extensions **2nd RND weighted
12 alt. banded side steps
12 banded goodmorings
x2 sets
#
Warm-up
:30 sec row
:15 sec of hollow rocks
:30 sec bike
:15 sec of supremans
x2
–
3 Rounds
10 Air squats
8 Ring rows
6 v-ups
4 Slam ball squat clean thrusters
#
Mobility
Banded hip Flex/ext. stretch :60 sec **each
Frog stretch :25-:35 sec
Static lat stretch :20-:30 sec **each
#
Strength
Back squat: build to a heavy 3 rep for the day
**no forcing anything here
+
Drop set @90%: 2 sets x3 reps w/ 3 sec pause @top in between reps
(22 mins)
#
Conditioning
4 Rounds
500m row
15 Heavy WBs @30/20
15 GHD sit-ups
2 Legless rope climbs
**Rest 4 mins between rounds
–
55-59:
WBs @20/14
2 Rope climbs
–
60+:
WBs @9ft target **adjust weight as needed
11 GHDs
2 Rope climbs
#
BE Complete
1. KB front rack cossack squats: 3 sets x 12 reps
2. Single arm DB tricep kick backs: 3 sets x9-12 reps
3. 3-5 mins rolling out lower body
4. 3-5 mins of stretching lower body
Strength
245# (PR)
Drop sets at 205#
Conditioning, by round (500m times)
4:24 (1:53)
4:33 (1:52)
4:23 (1:52)
4:30 (1:53)
I was happy with the consistency throughout. Virtually no time at the transitions, just moved to the stations and got to work. All movements unbroken. Rope climbs were done with legs.
BeComplete: Done
Strength: 305 and 275
Conditioning: 29:47Rx. 1). 4:45 2). 4:21 3). 4:14 4). 4:23
Be Complete: Done