Monday, 031218

 

Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
:30 sec Banded hip flexor and extensor stretch
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Activation
12 banded goodmornigs
12 banded side steps
12 lying banded hip flexor pulls
20 glute bridges
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Warm-up
600m row (100m easy/100m hard)
3 Rounds
5 kang squats
3-5 strict pull-ups
7 plate G2OH
7 kipping knee tucks
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Mobility
:30 sec lunge w/elbow to floor
:30 sec banded front rack stretch
15 PVC dislocates
:30 sec pigeon stretch
:30 sec Single arm lat/FR stretch on wall
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Strength
Back squat
@80-83% x2 reps; Every :90 sec x5 sets
+
@87-90% x1 rep; Every :60 sec x3 sets
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Conditioning
2 Rounds
7 Thrusters @100/68
7 C2B
x3 Rounds **Rest 4 mins between
55+: 75/53
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BE Complete
1. Bent over straight arm DB pullbacks: 3 sets x12 reps
2. Weighted hollow rocks: 3 sets x10-15 reps
3. 50ft banded backward walk: x4 sets; rest :90 sec between
**lead w/ heels

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