Prep
1-2 mins rolling out quads
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
1-2 mins rolling out upper thoracic
#
Activation
12 banded DLs
12 banded upright pulls
12 banded scap squeezes
6 kang squats
x2
#
Warm-up
5 min bike:
:90 sec @60%
:90 sec @80%
1 min: :20 easy/:20 hard
1 min: :05 sec sprint/:10 sec coast
–
3 Rounds **Make sure to add in BB Work
5 push-ups
7 air squats
9 KB swings (3 legs & hips only, 3 Russ, 3 Amer.)
+
BB Work **on Rounds 2 & 3 only
5 Muscle snatches
5 Goodmornings
5 Back squats
#
Mobility
:40 sec Lunge w/elbow to floor
:40-:60 sec Banded OH/shoulder distraction **randomly contract band
:30 sec Seated crossover glute stretch w/rotation **hold
Athlete septic
#
Strength
Back squat: build to a 10RM
+
Drop set @90%: 2 set x10 reps
#
Conditioning
Masters Qualifier
AMRAP 5
9 HSPUs
6 Bar facing burpees
3 Snatches @165/115
–
55+:
AMRAP 5
( HSPUs
6 Bar Facing Burpees
3 Snatches @115/80
#
BE Complete
DB Bench press: 4 sets x8-10 reps **Heavy
Accumulate 3 mins in weight plank
Standing weighted oblique crunches: 3 sets x12-15 reps **each