Prep
:20 sec on/:05 sec off Banded dorsiflexor ankle stretch x3 **each
#
Activation
12 reps Lying banded dorsiflexion
+
12 standing calve raises
+
12 Banded DLs
x2 sets
#
Warm-up
3 Rounds
300m row/200m row/100m row sprint **reducing meters each RND
10 lunges
7 push-ups
4 DLs
1 wall walk
4 HPCs
7 Hanging scap squeezes
10 Jumping jacks
#
Mobility
:20 sec alt Lunge w/elbow to floor x2 **each
:20 sec alt. Kneeling dorsiflexion stretch x2 **each
:30 sec stretch/5 banded contractions Banded Front rack x2 **each
#
Strength
Clean grip DLs: 4 sets x 7 reps **4 working sets building to a heavy 7 rep for today
#
Gymnastics
Opt.1
5-7 P-Bar HSPUs + (-2) HSPUs
x3; Rest 2:30 between
**(-2); leave two reps left in the tank, never going to absolute failure
–
Opt.2
2-3 Negative P-Bar HSPUs + (-2) HSPUs
x3 sets; Rest 2:30 between
–
Opt. 3
10-12 Double DB alt OH presses + 6-10 push-ups + 1-3 negative HSPUs
x3; Rest 2;30-3 mins between
#
Conditioning
For Time
1k Row
30 HPC @225/133-153
50 alt pistols
100 DUs
–
55+:
BB @165/108
Pistols: 25 Front squats
#
BE Complete
1. Accumulate 3 mins in bottom of OH squat position w/empty BB
2. 50 PVC dislocates
3. Bent over DB back shrugs: 3 sets x12-15 reps