Prep
2-3 mins rolling out upper thoracic
:40 sec Banded dorsiflexor ankle stretch
#
Activation
15 banded scap squeezes
15 stand serratus punches w/foam roller
15 glute bridges
#
Warm-up
3 min row
:30 sec easy/:15 sec hard
–
2 Rounds
10 Russian KB swings
10 PVC dislocates
30ft lateral plank walk on hands
10 air squats
30ft lateral plank walk back
–
BB work **put equipment on
5 Muscle snatches
:10 sec HS hold belly to the wall
5 OHS
:10 sec hollow hold
#
Mobility
3 Rounds
:10 sec lunge w/elbow to floor **each
:10 sec cobra stretch
:10 sec lying child pose stretch
–
3 Rounds
:10 sec hang
:10 sec doorway stertch **each
#
Weightlifting
Snatch: Every :90 sec perform 2 Snatches @75-80%
x7-8 sets **percentage of 1RM
**reps are not TnG
Into,
Every :90 sec perform a heavy single **ascending in weight
x3-4 attempts
**no more than two misses
–
55+: starting @65-70%
#
Conditioning
4 Rounds
300/225m row
7 CnJ @155/103
Directly into,
30 Burpee touches **6 inch target over head
–
50-54:135/93
–
55+:
BB @115/83
20 Burpees touches
#
BE Complete
12-16 alt Deadbugs
+
3 TGUs each side **complete one side @ a time
x3 sets
7-8 mins Crossover symmetry protocol
Weightlifting
Snatch: Every :90 sec perform 2 Snatches @75#
x8 sets
Into,
Every :90 sec perform a heavy single 85, 95, 100, 105#
Conditioning 13:45
4 Rounds
300m row
7 C&J @135# for 2 rounds then 115# for two rounds
Directly into,
30 Burpee touches **6 inch target over head
BeComplete: Incomplete