Happy New Year!!
Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out upper thoracic
1-2 mins rolling our lats
#
Activation
12 banded DLs
12 banded scap squeezes
12 banded upright pulls
x2
#
Warm-up
600m row **10 easy pulls/5 hard pulls **keepinf stroke count low
–
2 Rounds
20 Jumpings jacls
20 mountain climbers
10 lunges
7-10 push-ups **l3-5 reps w/downward dog
–
2 Rounds
10 air squats
10 alt DB snatches +push press
#
Mobility
2 Rounds
:10 sec cobra stretch
+
:10 sec lunge w/elbow to the floor
+
:10 sec lying child pose
–
:40-:50 sec Banded front rack stretch
–
:15 sec hang in supinated grip
+
:20 Thoracic/Lat w/PVC in supinated grip
#
Strength
Clean & Jerk: build to a heavy single for the day
(17 mins)
+
Drop set @80%: 3 sets x1 rep; Every :90 sec
#
Conditioning
EMOM x24
Min1: :30 sec row @hard effort **sustainable
Min2: 5 Thrusters UB @185/123
Min3: 10 no push burpee box jumps over @24/20
Min4: Rest
**Rower will be set to meters
**Thrusters should heavy, must be unbroken
**burpees & and box jump can be performed laterally
–
50-54: @155/103
–
55+: @135/93
**modify box as needed
#
BE Complete
1.1 Single leg DLs: 8-10 reps **each
**weighted only if correct movement is there
+
1.2 Lateral weighted step ups: x8-10 reps **each
x3 sets
2. Tabata alt. rounds
:20 on/:10 off
Cobra stretch
Lying child pose
x8 sets