Saturday, 012718

Get Outside!

 

Prep
3-4 mins of Dynamic static movement:
walking calve raises, knee pulls to chest, inch worms, etc. Be creative and make sure to stay moving for entire time allowed
#
Activation
3-4 mins of Plyo Dynamic movement:
Running high knees, skips (high, low), running, shuffle, etc.
#
Warm-up
5 min bike total: Interval time framE below
1 min @60%
:45 sec @80%
:30 sec @60
:15 sec @90%
;Repeat
2 Rounds
7 air squats
5 push-ups w/downward dog
15 DUs
2 Rounds
BB work
5 DLs
5 HPC
5 Front squats
5 Push presses
:10 sec hanging L-sit hold/:12 sec hollow hold
#
Mobility
:40-:50 sec Banded Front rack stretch
:15 sec Wrist flexor
+
:15 sec Wrist Extensor
x2
:20 sec Single arm lat/FR stretch on wall
x2
:20-:30 sec Lunge w/elbow to floor
+
:20 sec Frog stretch
x1-2
#
Strength
Running Clock
Every 2:30
25 DUs + 3 Cleans + 1 Jerk: build to a heavy for the day
x6 attempts
**Starting @70% of 1RM of CnJ
**Cleans do not have to be TnG
#
Conditioning
18.0
For Time
21-15-9
DB snatches @50/35
Burpees over DB
**DB standards: can’t switch hands till bell is below chin
**Burpee standard: must hop to feet & take off w/two feet. Stepping down and up is considered a no rep
55+: DB@35/20
Rest 3 mins
EMOM x8
E: 12 single DB thrusters **Swap after 6 reps
O: 50 DUs
#
BE Complete
1. Pendlay rows: 4 sets x7-10 reps
Lying weighted external rotations:  x12-15 reps
+
2. Lying weighted serratus punches/pause @top  x12-15 reps
x3 sets **Complete one side with full super before switching

Leave a Comment

Your email address will not be published. Required fields are marked *