Test Week Continues
Prep
2-3 mins rolling out upper thoracic
:25-:40 sec Banded dorsiflexor ankle stretch
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Activation
12-15 Bent over “Y’s”
12-15 Bent over “T’s”
10 Quadrupeds **each
12-15 Bent over “Y’s”
12-15 Bent over “T’s”
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Warm-up
2 min bike (1min @60%/1 min :5 sec sprint-:10 sec coast)
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2 Rounds
15 Jumping Jacks **straight arms
10 air squats
5 Push-ups w/downward dog
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2 Rounds
10 PVC dislocates
10 alt hang DB snatches
5 Knee to chest
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Mobility
:30 sec Thoracic/Lat
:25 sec Cobra
:40 sec Banded OH/shoulder distraction
:25 sec Prone pec stretch
:30-:40 sec Pigeon Stretch
:20-:30 sec Frog stretch
:45 sec Thomas stretch
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Weightlifting
Snatch balance: 10 mins working on speed & footwork
3-5 reps
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55+:
Work on OHS squat position w/PVC or BB, perform 1 Turkish get up each side w/2 sec pause in each transition
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Into
OHS: build to a heavy 3 rep for the day
**15 mins
**For those who may have trouble with positioning, continue on w/PVC or BB and work on tempo squats: seconds down, pausing @bottom. Getting comfortable with positioning.
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Conditioning
For Time
27-21-15
Cal bike
T2B
Heavy WBs @30/20
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55+
WBs @20/14
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60+: @9ft target **modify weight as needed
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BE Complete
1. Lying weighted external rotations: 3 sets x12-15reps
2. Standing banded vertical serratus punches w/foam roller: 3 sets x15 reps
3. Crossover symmetry: 7 mins