Monday, 121117

 

Prep
Banded dorsiflexor ankle stretch
10 FWD shoulder rotations
10 BKWD shoulder rotations
10 swing arm crossovers
#
Warm-up
3 min bike
**on top of every min perform 4 kang squats
300m row
10 push-ups w/downward dog
10 med ball squat cleans (WB)
:10 sec hang in pronated grip
+
5 PVC Dislocates
5 Snatch grip behind the neck press
5 OHS
200m row
2 wall walks
8 med ball thrusters
:10 sec hang in supinated grip
+
PVC work
100m row
30’ft HS/ or HS shrugs on wall
6 WBs to target
10 hang scap squeezes **pronated grip
#
Mobility
Thoracic/Lat
Banded OH/shoulder distraction
Cobra :15-:20 sec
 Banded hip flexor and extensor stretch :40-:60 sec
#
Strength
OHS: building to a 3 rep w/tempo 3.1.x.1
(16 mins)
**3 sec down, 1 sec pause bottom, X stand, 1 sec pause @top
**smaller jumps today, position and shoulder stability should be the focus
**not looking to force or max out here
#
Conditioning
15-12-9-6-3
Cal row
Front squats @135/93
HSPUs
50-54: @115/83
55+: @95/63
15-12-9-6-3
Cal row
Front squats
S2OH
#
BE Complete
1.1 10 weight hollow rocks
+
1.2 :10-:15 sec L-sit hold
x3 sets; Rest 1:30-2 min between
2.110-15 weight back extensions
+
2.2 :20-:30 sec sorenson hold
x3 sets; Rest 1:30-2 min between

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