Those who plan on redoing 18.2 use today as active recovery day.
12-15 min bike @:20 hard/:40 easy
10 mins of dynamic movement/stretching
10 min rower; every minute 7 hard pulls
Those not,
Activation
10 Banded goodmornings
10 alt banded side steps
10 banded backward walk **lead w/heels
–
10 Bent over DB/plate reverse flies
10 bent over DB/plate front raises
10 bent over DB/plate straight arm pullbacks
#
Warm-up
1k row @70%
–
3 min bike
:25 sec hard/:35 sec coast
–
3 Rounds
8 lunges
8 BB DLs
4 Close grip burpees
4 Ring rows
:12 HS hold
#
Mobility
:30 sec Lunge w/elbow to floor
**https://www.youtube.com/watch?v=qkv-6SRwuIg
:30 sec couch stretch
:20 sec doorway stretch
:20 sec Seated crossover glute stretch w/rotation
**https://www.youtube.com/watch?v=qOK8_ZLnpIo
#
Strength
A. Single leg suitcase step ups: 4 sets x14-18 reps **Total
–
B1. Single leg DLs: 3 sets x6-8 reps **each side
+
B2. Strict Pull-ups: 3 sets x(-2) reps
**Leave 2 reps left in the tank, never going to failure
#
Conditioning
4 Rounds
12 DLs @115/83
9 Ring dips
12 OHS
9 Lateral burpees
–
Rest 4 mins
–
500m row x3 sets
**Rest 2:30 between
#
BE Complete
1. Single arm KB complex
5 Hang power cleans
5 Front squats
5 Push presses
30ft OH walk
x3 sets each arm
**can ascend in weight or stay across
2. Accumulate 2 mins in pull-up hold
3. 6-8 mins of specific mobility