Tuesday, 050118

 

Prep
2-3 mins rolling out glutes
1-2 mins rolling out triceps
#
Activation
12 seat leg extensions
12 glute bridges
12 banded good mornings
x2
#
Warm-up
5 min bike
1 min @60%
2 mins @:20 sec hard/:40 sec easy
1 min @80%
1 min @60%
500m row
3 Rounds
20 Mountain climbers
10 KB swings **hips & legs only
5 Air squats w/3 sec count down
BB work
2 Rounds
5 Straight legged DLs
5 HPC
5 FWD elbow rotations *back rack
5 Back squats
#
Mobility
:35-:45 sec Lunge w/elbow to floor
:60-:90 sec Thomas stretch
:20-:30 sec Doorway stretch
:30-:40 sec Frog stretch
#
Strength
Back Squat: 4 sets x10 reps @90% of 10RM
+
Drop set @85%: 1 set x10 reps & @80%: 1 set x10 reps
#
Conditioning
AMRAP 7
Ladder 1.2.3.4.5.etc
DLs @135/93
HPC
Front squat
5 Bar facing burpees
55+: @105/78
#
BE Complete
Weighted hollow rocks: 3 sets x12-15 reps
Seated Russian twist:
40 reps
*Rest :60
30 reps
*Rest :45
20 reps
*Rest :30
10 reps

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