Wednesday, 011018

 

Prep
:20-:30 sec Banded dorsiflexor ankle stretch
1-2 mins rolling out chest **lightly
1-2 mins rolling out upper thoracic
#
Activation
750m row @2:05/2:20 pace
16 knee pulls to chest
18 Heel pulls to butt
6 inch worms+cobra stretch+child pose **every rep
6 lunges elbow tot the floor w/3 sec pause
#
Warm-up
2 Rounds
20 DUs
5 ring rows
7 push-ups + 30ft BKWD bear crawl
9 air squats
2 Rounds
10 alt supermans
10 swing knee tucks
5 BB DLs
5HPC
5 front squats
5 push presses
#
Mobility
:40-:60 sec Banded OH/shoulder distraction
:20-:30 sec doorway stretch
:20-:30 sec Lying glute crossover
:30 sec Pigeon stretch
#
Strength
A. OHS: build to a 2 RM
(17 mins)
B. RDLs: 4 sets x6 reps @40-45%
**Percentage of 1 RM DL
(14 mins)
#
Conditioning
AMRAP 12 @80%
12 DLs @155/103
9 HPC
6 Strict pull-ups
30 DUs
55+:
@135/93
#
BE Complete
1. Bent over DB tricep kick backs: 3 x10-12 reps **each
2. Bent over straight arm DB pull backs: 3 sets x10-12 reps w/pause @pull back
3. DB side raises: 3 sets x12-15 reps **light to moderate weight

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