Monday, 011518

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

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