Monday, 020518

 

Prep
1-2 minutes rolling out lats
1-2 mins rolling out triceps
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
#
Activation
Alt Tabata :20 on/:10 off
1: hollow rocks/hollow holds hold/Active & release
2: glute bridges
3: supermans
4: Plank hold
x2 sets
#
Warm-up
150m row
5 burpees
x6 sets
3 Rounds
1 wall walk
10 hanging scap squeezes
10 air squats
5 BB DLs
3 HPC
1 Squat Clean
#
Mobility
:40-:60 sec banded front rack stretch
:40 sec Banded hip Flex/ext. **each
:20-:30 sec Thoracic/Lat stretch w/PVC
#
Weightlifting
Running Clock
Every :90 sec
A. 3 Squat Cleans: ascending in weight
**Starting weight @65% of 1RM
x5 sets
Into,
4-5 attempts to build to a single
**No more than 2 misses
#
Conditioning
50/42 cal row
Into,
5 Rounds
12 alt DB Snatches @50/35
12 Burpees over DB **Open standards
4 Ring MUs
Into,
30/25 cal bike
55+
DBs @35/20
MUs: 8 C2B
#
BE Complete
1. 12-15 GHD sit-ups + :15 sec reverse sorenson hold x3 sets
2. 12-15 weighted single arm lying external rotations x 2 sets **each
3. 12-15 bent over DB rows x3 sets

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