How did you spend your weekend?
Activation
12 banded good mornings
12 alt banded side steps
12 lying single leg hip flexor pulls
12 Glute brides
12 hollow rocks
12 single straight arm lat pulldowns
12 vertical serratus punches w/foam roller
#
Warm-up
4 min row
:30 sec hard/:30 sec easy
–
2 Rounds
3 inch worms
4 lunges
5 push-ups w/downward dog
6 hanging scap squeezes w/2 sec pause @top &bottom
–
2 Rounds
5 BB DLs
5 Push presses
20 mountain climbers
#
Mobility
:40 sec Banded OH/shoulder distraction
**https://www.youtube.com/watch?v=-cUJpz5aGCI
:15 sec on/:10 sec off Cobra x2
**https://www.youtube.com/watch?v=JDcdhTuycOI
:15-:20 sec Prone pec stretch x2 **each
**https://www.youtube.com/watch?v=tatrv67rou8
#
Strength
Running Clock
Cleans pulls:
0-4
-Every 2 mins: 3 pulls @90%
x3 sets
–
2 min transition
–
6-8
-Every min: 1 clean pulls @97%
x3 sets
–
2 min transition
–
10-13:30
Every :90 sec: 1 clean pull @102%
x4 sets
#
Conditioning
For Tine
15-13-9-7-5
S2OH @155/103
GHD sit-ups
50-40-30-20-10
DU’s
**Complete DU’s after each set of GHD’s
–
55+: @135/93
GHDs @13-9-7-5-3
#
BE Complete
1.1 Goodmorning: x12-15 reps **moderate weight
+
1.2 30ft Banded BKWD walk
**Knees slightly bent, lead w/heels
x3 sets
2. Tabata alt Banded side plank holds
:20 sec on/:10 sec off
x8
3. 5-7 mins stretching
**Hips & shoulders being the big focus