Enjoy the little things
Prep
1-2 mins rolling out lats
1-2 mins rolling out chest
1-2 mins rolling out glutes
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Activation
2 Rounds
10 Serratus wall slides with foam roller
10 PVC behind the neck snatch grip strict presses
5 Kang squat
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20 alt supermans
15 hollows **active & release
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Warm-up
1 min bike @60%
1 min bike @:05 sec sprint/:10 sec easy
1 min bike @80%
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3 Rounds
150m row
50m row sprint
1 wall walk
3 strict pull-ups
5 burpees
7 PVC OHS
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Mobility
:40-:60 banded OH/shoulder distraction stretch
:40-:60 sec banded front rack stretch
:30 sec lunge w/elbow to the floor
:30 sec pigeon stretch
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Strength
A. Snatch Balance: triples & doubles
(10 mins)
**can build in weight, but not looking for a max
**focus should be timing, footwork, speed, &posiitoining
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B. Front squats: build to a heavy single for the day
(14 mins)
**no forcing weight, appropriate rest between attempts
**no longer than 14 mins, clock starts w/bare bar
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Gymnastics
Opt. 1
EMOM x9
1: 6-8 Ring rows
2: 6-8 Pull-ups **not strict
3: 3-4 Bar MUs
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Opt. 2
EMOM x9
1:1: 6-8 Ring rows
2: 6-8 Pull-ups **not strict
3: 4-6 C2B
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Opt. 3
3 sets
6-8 Pull-ups/C2B
*Rest :90 sec-2 mins between
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Conditioning
MAP Training
AMRAP 10 @80%
6 Strict HSPUs @3’’/1’’ Deficit (for those who can)
9/7 cal bike
12 GHD sit-ups
30 DUs
–
55+:
HSPUs= Push Press @105
9 GHD sit-ups
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BE Complete
1.m Accumulate 3 mins in weighted plank
2. Accumulate 2 mins in bottom of OHS w/BB
**Active squat, no resting at bottom, allowing butt wink
3. 50 PVC dislocates