Test Week continues
Prep
1-2 mins rolling out triceps
1-2 mins rolling out lats
:10-:15 sec Wrist flexor
+
:10-:15 sec Wrist Extensor
x2
#
Activation
15-18 Banded DLs
15-18 Banded upright pulls
15-18 single straight arm lat pulldowns
15 Double plate chest press
#
Warm-up
1k row
–
2 Rounds
7 BB DLs
5 HPC cleans
3 close grip push-ups
3 close grip burpees
10 lunges
10 air squats
#
Mobility
:40-:60 sec Banded front rack stretch
:30-:40 sec lunge W/elbow to the floor
:20-:30 sec Kneeling dorsiflexion stretch
:20-:30 sec Thoracic/Lat w/PVC
#
Weightlifting
A. Clean: build to a heavy single for the day
**no more than 3 misses
–
B. Clean pulls @90% of “A”: x2 reps; every :90 sec x4 sets
#
Conditioning
5 Rounds
3 Power cleans @155/103
3 HPC
12 strict Ring dips
18 Pistols
–
55+:
4 Rounds
3 Power Cleans @135/93
3 HPC
6 Strict ring dips
6 Burpees
18 Air squats
#
BE Complete
1.1 Double DB RDLs: 3 sets x12-15 reps
+
1.2 Weighted Glute bridges w/2 sec pause: 3 sets x12 reps
2. 100 banded scap squeezes
3. 50 PVC dislocates