Saturday, 010617

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

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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

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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

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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)

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Strength

Strict press: build to a heavy triple for the day

(16 mins)

**no forcing weight here

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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

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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

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