Prep
1-2 mins rolling out upper thoracic
1-2 mins rolling out lats
:20-:30 sec Banded dorsiflexor ankle stretch
**https://www.youtube.com/watch?v=3RoRqUrIZ_c
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Activation
12-15 reps Scap retractions
8-10 reps Quadruped ext/rot.
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Warm-up
3 Rounds
:35 sec row **moderate pace
:12 sec bike sprint
40ft Dynamic movement
–
8 Kb swings
4 strict pull-ups
4 close grip
x2
–
6 lunges
4 air squats
2 kipping ring pull-ups
2 ring dips
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Mobility
15-20 PVC dislocates
Complex:
:15 sec cobra stretch
:15 sec lunge elbow to the floor
:15 sec lying child pose
x2 sets
:35-:45 sec Banded OH/shoulder distraction
**https://www.youtube.com/watch?v=-cUJpz5aGC
:30 sec Frog stretch
**https://www.youtube.com/watch?v=6vAaux8r12M
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Strength
OHS: build to a heavy 3 rep w/3 sec pause @bottom
(14 mins)
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Gymnastics
EMOM x5-7 mins
Ring MU work
**Athletes can choose rep scheme…Do not exceed 5 reps in one minute
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Opt. 2
EMOM x4
C2B: 5-7 reps
–
EMOM x4
3-5 Kipping ring pull-ups
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Conditioning
:25 sec stations @110%
Hang power cleans @105/73
Pistols
Cal bike
x4 rounds;
**Rest 4 mins between
–
**One continues rep count
**Trying to match prior round
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BE Complete
1. Weighted goodmorings: 3 sets x12-15 reps **light to moderate weight
2. 35-40 PVC dislocates
3. Accumulate 3 mins in HS hold
**hands in line with shoulders