Prep
1-2 mins rolling out high in the lats (close to arm pit area)
:30-:40 sec rolling out chest (light massaging to warm the area)
1-2 mins rolling out upper thoracic
#
Activation
12-15 Lying single arm serratus punches
12-15 vertical serratus puches on foam roller
10 PVC strict presses
10 Snatch grip behind the neck PVC strict presses
#
Warm-up
3 min bike:
:40 sec @60%/ :20 sec legs only @80%
–
2 Rounds
10 banded good mornings
3 inch worms
10 glute bridges
6 lunges
–
2 Rounds
5 Push-ups w/downward dog
7 KB swings
12 Mountain climbers
#
Mobility
:30 sec Banded OH/shoulder distraction
**https://www.youtube.com/watch?v=-cUJpz5aGCI
+
:30 sec Banded Front rack
**https://www.youtube.com/watch?v=tzMmxcmWZCw
+
:15 sec Lying child pose stretch
**https://www.youtube.com/watch?v=7zsKsz4uQe4
+
:15 sec Prone pec stretch
**https://www.youtube.com/watch?v=tatrv67rou8
x2 sets (running through then repeat)
#
Strength
Strict press: build to a heavy triple for the day
(16 mins)
**no forcing weight here
#
Conditioning
3 Rounds
300m row
15 Hang snatches @95/63
15 Box jumps @24/20’’
30 DUs
**Rest 1 min between rounds
–
55+: @75/53
**modify box to appropriate height
**step down box jumps
#
BE Complete
1.1 4 alt TGUs
+
1.2 :15 sec Belly to the wall HS hold
x4 sets
2.1 DB chest flies: 8-12 reps
+
2.2 Wide grip penally rows: 8-12 reps
x3 sets