Teammate Tuesday
Prep
1-2 mins rolling out lats
2-3 mins rolling out upper thoracic
1 min rolling out chest
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Activation
12 banded upright pulls
12 PVC strict presses
x2 sets
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Warm-up
AMRAP 7
200m row
15 Jumping jacks
10 push-ups 8*last 5 reps w/downward dog
5 jumping air squats
10 PVC dislocates
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Mobility
Banded Front rack :30 sec x2
Banded OH/shoulder distraction :30 sec x2
Lying child pose stretch :20 sec x2
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Strength
Split Jerk Work
Running Clock
0-6
Every :90 sec:
2 Behind the neck Split Jerks @45-50%
**Percentage of 1RM split
x4 sets
6-18
Every :90 sec
1 Behind the neck split jerk; ascending in weight
x8 attempts
**building to a heavy single for the day
–
55+:
Running Clock
0-6
Every :90 sec
1 Push Press + 1 Split jerk @50-55%
**Percentage of 1RM Push Press
6-15
Every :90 sec
Build to a heavy for the day of complex above
x6 attempts
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Conditioning
Bike Intervals
3 Min bike
x3 sets; Rest 7 mins
**Hard efforts. Take advantage of rest, and push efforts Every round looking to match previous round.
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BE Complete
1. Single arm DB row + Tricep Ext: 3 sets x8-12 reps
2. Inverted wide grip rows: 3-4 sets x10-12 reps
**Weighted for those who can
**Place feet on box, so body is parallel with floor, for those who can