Wednesday, 120617

 

Activation
12 Standing banded tricep extensions
12 single leg lying hip flexor pulls
12 Glute bridges
12 Double plate chest press
x2
#
Warm-up
300m row @10 easy pulls/5 hard pulls
2 rounds
20 Jumping jacks
10 banded good mornings
10 alt banded side steps
10 lunges
300m row @10 easy pulls/5 hard pulls
2 Rounds
7 close grip push-ups
7 Knee tucks
7 BB DLs
7 BB front squats
#
Mobility
Banded hip Flex/ext. stretch :60-:75 sec **each
Banded Front rack :40-:60 sec
Wrist flexor :10 sec x2 sets **each
Thoracic/Lat stretch holding PVC :30 sec
Frog stretch :30-:40 sec
#
Strength
Front squat: Perform 2 TnG front squats; Every :90 sec starting @65% **percentage of 1RM
x8-10 attempts **ascending in weight
**reps must be Touch an Go
#
Conditioning
AMRAP 5
5 DLs @275/185
7 strict ring dips
9 air squats
50-54: @245/165
55+: @225/153
Rest 7 mins
AMRAP 8 @80%
25 DUs
20 alt. step ups w/KBs @53/35 Box@20”
15 T2B
**Rest :30 sec after each round completed
55+:
KBs @35/26
12 T2B
#
BE Complete
1. Bent over DB row + tricep kick back: 3 sets x7-10 reps
2. Weighted side T planks: 3 x:45-:60 sec **each
**Arms are locked out: one arm for stability, opposing arm holding weight
3. 3-5 mins rolling/stretch out glutes & hamstrings & hip flexors

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