Tuesday, 112817

2-3 mins rolling upper thoracic

2-3 mins rolling out hip flexors

–

12 banded DLs

12 single leg lying banded hip flexor pulls **each

12 Banded cap squeezes

x2

#

500m row **10 easy pulls/5 hard pulls **stroke count low

–

2 Rounds

20 jumping jacks

30ft’ running high knees

10 lunges w/Russian twist

30ft Running butt kicks

–

2 Rounds

6 Single arm hang KB squat cleans **each side

8 push-ups w/downward dog

:10 sec HS hold

#

:20 sec Lunge w/elbow to floor

**https://www.youtube.com/watch?v=qkv-6SRwuIg

+

:20 sec Banded Front rack

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

+

:10 sec Wrist flexor

**https://www.youtube.com/watch?v=R7dI2ZcbiMI

+

:10 sec hang

x2-3 rounds

#

Cluster complex: Clean Pull . Power Clean. Squat Clean: **Rest :10 sec between reps **build in weight once full cluster is complete

(17 mins)

#

MAP Training 80%

AMRAP 8

7 strict HSPUs

9 Air squats

11 T2B

–

55+: 7 push-ups

–

Rest 4 mins

–

AMRAP 8

12/10 cal bike

12 Russian KB swings @70/53

12 KB goblet lunges

36 DUs

–

55+: KBs @53/35

#

1. 16-20 TGUs

2. Standing serrattus punches w/foam roller & banded resistance

3. 3-4 mins lying vertical on foam roller