Activation
12 Seated Leg extensions
12 Glute bridges
x2 sets **add weight for round 2
8 BW hang squats
#
Warm-up
3 min bike intervals:
1 min @60%
1 min :5 sec sprint/:10 sec easy
1 min :20 sec @90%+/:40 sec legs only
–
7 goblet squats w/DB
7 push-ups w/downward dog
6 alt DB squat cleans
6 burpees stepping down & up
5 Single arm DB thrusters
5 burpees
5 single arm DB thruster **opposite arm
#
15 DUs
5 strict pull-ups
15 DUs
5 kipping pull-ups
15 DUs
5 C2B
#
Mobility
:40-:60 sec Banded hip Flex/ext.
:20 sec Cobra
+
:20 sec Lying child pose stretch
x2 sets
:30 sec Lying hip rotation hold
#
Strength
Back squat @80%: 4 sets x3 reps
**Every 2:30
#
Weightlifting
Split Jerk: Percentage work
3 sets x3 @65-68%
**2 min rest between sets
–
3 sets x2 reps @70-73%
**2 min rest between sets
–
4 sets x1 rep building but not exceeding 90%
**2 min rest between sets
**Percentage of 1RM split jerk
#
Conditioning
AMRAP 15
30ft Front rack lunge @100/68
8 Bar facing burpees
30ft OH Lunge
8 Bar MUs
–
55+:
BB @80/58
C2B subbed for MUs
#
BE Complete
1. Alt DB bent over rows: 3 sets x15-18 reps **each side
2. Single arm banded tricep extensions: 3 sets x12-15 reps
3. 16-20 Weighted Seated Russian twists: x3 sets