Tuesday, 012318

 

Prep
3-4 mins Light rolling of upper body: chest, lats, scaps
1-2 mins Light rolling of glutes & hip flexors
#
Activation
10 banded goodmornings
10 alt. banded side steps
10 PVC strict presses
10 hanging scap squeezes on rings
x2
#
Warm-up
300m row
2 Rounds
3 inch worms
:12 sec cobra stretch
6 lunges
200m row
10 BB curls
10 air squats
5-7 chin-ups
10 air squats
100m row
10 alt DB snatches
10 alt DB squat cleans
#
Mobility
:40 sec Banded OH/shoulder distraction
15 PVC Disloactes
:40 sec Banded Front rack
:30 sec Thoracic/Lat w/PVC
:40-:60 sec Couch stretch
#
Weightlifting
A. 3 Position Muscle snatch: building in weight or staying across
**This is movement specific, if ascending in weight small jumps
(10 mins)
B. Snatch Balance: build to a heavy double for the day w/3 sec pause @bottom
(14 mins)
**the “heavy” will be relative to time frame. Do not force or rush weight. Make appropriate jumps in weight
#
Conditioning
3 Rounds
20/16 cal Bike
3 Rope Climbs @15ft target
20 Thrusters @105/78
**Rest 7 mins between rounds
**Sprint efforts
55+:
3 Rounds
18/15 Cal
3 Rope climbs
18 Thrusters @95/63
**Rest 7-10 mins between
#
BE Complete 
1. Alt.Tabata :20 sec on/:10 sec off x16
  1. HS hold
  2. Supinated pull-up hold
  3. Ring support
  4. Rest
2. 7-10 mins on Crossover Symmetry protocol

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