Monday, 043018

 

Prep
2-3 mins rolling out hip flexors
#
Activation
15 Banded DLs
12 Double plate chest press
12 Bent over plate reverse flies
5 Kang squats
x2
#
Warm-up
200m row **strapless
30ft Banded back walk **lead w/heels
5 push-ups w/downward dog
7 KB swings
10 alt box step ups
x3
#
Mobility
:20 sec Kneeling dorsiflexion stretch x2
:30 sec Lying glute crossover x2
:30 sec Pigeon stretch
:20 sec Single arm Wall shoulder x2
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Strength
Clean Grip DL’s: build to a 10RM
+
Drop set @90%: 1 set x10 repps
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Conditioning
AMRAP 15
3 Strict HSPUs
6 Pistols
9 Ring dips
12 Hang DB snatches @50/35 **6/6
15/12 Cal bike
**Rest 1 Min after each round
55+:
AMRAP 15
3 DB strict presses @35/20
6 DB front squats
9 Burpees
12 KB swings @53/35
15/12 Cal Bike
**Rest 1 min after each rounds
#
BE Complete
RDLs: 4 sets x10 reps heavy
Alt.DB Front raises: 3 sets x10-14 reps **total
Bent over DB reverse flies: 3 sets x10-14 reps

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