Week 2 of testing cont.
Prep
2-3 mins rolling out upper thoracic
1-2 mins rolling lats/arm pit
:30-:40 sec Banded dorsiflexor ankle stretch
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Activation
10 double plate chest press
10 DB hammer curls
15 PVC strict presses **guided
**pressing against uprights on rig
12 ring rows
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Warm-up
3 min bike @70%
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3 min bike
:20 sec hard/:40 sec legs only
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3 Rounds
3-5 strict pull-ups
5-7 close grip push-ups
10 alt step ups 20’’
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Mobility
:30-:40 sec Banded OH/shoulder distraction
:20-:25 sec Prone pec stretch
:20-:30 sec Kneeling dorsiflexion stretch
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Strength
A. Strict press: 3 sets x5 reps **3 working sets ascending in weight
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B. Strict press: build to heavy single
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Conditioning
5 Rounds **12 min cap
2 Legless Rope Climbs
12 Strict Ring dips
24 Pistols
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55+:
4 Rounds
2 Rope climbs
12 Ring dips
24 KB Goblet squats @35/26
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BE Complete
1. Wide grip inverted rows: 3 sets x10-12 reps **BW, feet elevated on box for those who can
2. Side lying external rotations: 3 sets x12 reps
3.m 60 banded scap squeezes
4. 5-7 mins of hip mobility