Tuesday, 121217

Prep

Lying hip rotation: 10 rotations **each

**https://www.youtube.com/watch?v=jHGLRV7XxHY

Lying glute crossover :20 sec **each

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

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Activation

12 Banded DLs

12 Banded upright pulls **elbow stay higher than wrist @ all rimes

12 glutes bridges

x2

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Warm-up

3 mins of Dynamic movement:

walking calve raises, knee pulls to chest running butt kicks, shuffling, etc. **athletes choice, get creative

–

600m row

**10 easy pulls + 5 hard pulls + 3 high stroke pulls(fast pulls)

–

3 rounds

8 Russian KB swings

8 box jumps **stepping down

:12 sec hollow hold

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Mobility

Lying glute crossover :20 sec

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

Seated crossover glute stretch w/rotation :20 sec

**https://www.youtube.com/watch?v=qOK8_ZLnpIo

Banded hip Flex/ext. :30-:40 sed

**https://www.youtube.com/watch?v=I3Jd3on4Bak

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Strength

A1. Clean high pulls @65-70%: Perform 3-4 reps x2- mins

x6 sets

**percentage is of your most recent 1RM clean

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

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A2. 2 seated box jumps @high height

–

55+: can sub box jumps for 2-3 slam balls

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Conditioning

1k row x2; Rest 3 mins between

–

Rest 3 mins following last 1k

–

500m row x3; Rest 2:30

–

Rest 2:30 following last 500m

–

250 sprints x4; Rest 2 mins between

–

**Row intervals are @ a hard effort pace but sustainable

* 1K’s: should be roughly :10-:15 seconds off previous best

* 500m’s: should be close to, if not the same as previous intervals

* 250m’s sprint will be relative based on prior rows, try and go to that place

–

55+:

1K’s: rest 3:45

500m’s x2 sets: rest 3 mins

250m’s: rest 2:30

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BE Complete

1.1 12-15 Single leg lying banded hip flexor pulls

+

1.2 30 alt banded side steps

x3 sets; Rest :60-:90 sec between

2. :30-:40 sec pigeon stretch

3. :60-:75 sec couch stretch