Prep
2 mins rolling out hip flexors
2 mins rolling out glutes
2-3 mins rolling out lats and triceps
#
Activation
15 banded DLs
30ft walk calve raises
15 banded upright pulls
30ft small hops
x2
#
Warm-up
500m row @2-2:05/2:15-2:25
–
2 Rounds
10 air squats
8 ring rows
6 Box jumps @20’’ **stepping down
–
300m row **10 easy pulls/5 hard pulls
–
2 Rounds
8 Russian KB swings
8 WBs
8 burpees
–
BB work
5 BB kang squats
5 HPC
5 Presses
5 back rack fwd elbow rot.
x2
#
Mobility
Banded Front rack :30 sec
+
Lunge w/elbow to floor :30 sec
x2
Lying hip rotation :20 sec
+
Frog stretch :20 sec
x2
#
Weightlifting
Squat Clean + Hang Squat Clean + 2 Front squats:
**Building to a heavy for the day
–
For those that joined us for Saturdays Masters training day:
Squat snatch w/3 sec pause in catch + OHS w/3 sec pause @bottom:
Build to a heavy single for the day
**no forcing weights, no more than two misses
**5-7 attempts for the day, once warmed-up. Can start @50-55% of 1RM
#
Conditioning
4 Rounds
15/12 cal row
12 box jumps @30/24’’ **stepping down
9 DB hang CnJ @50/35
30ft DB front rack lunge **open standard
–
50-54: 24/20’’ box
–
55-59:
Box @24/20’’
DBs @35/20
–
60+:
Box: @20/16’’
DB @35/20
#
BE Complete
3-4 Rounds NFT
20 Hollow rocks
15 Weighted Goodmornings **moderate weight
10 KB front rack cossack squats
Rest 1 min between rounds
Strength: 205lb
Conditioning: 13:39
Be complete:Done