Saturday, 050518

 

Prep
1-2 mins rolling out triceps
1-2 mins rolling out hip flexors
1-2 mins rolling out upper thoracic
#
Warm-up
300m row
20 Glute bridges
20 seated Russian twist
5 in ch worms
x2
2 Rounds
8 alt Db snatches
8 air squats
2 Rounds
6 Double Hang KB power cleans **light weight
6 Front squats
10-12 HS shrugs
#
Mobility
:40-:60 sec Banded Front rack stretch
:40 sec Banded hip Flex/ext.
:20 sec door way stretch
:30-:40 sec Frog stretch
#
Strength
A. Clean @80% of most recent 1RM:
x8-10 reps; Every:90 sec
B. Pull-ups: 3 sets x(-2) reps
#
Conditioning
2 Rounds
750/625m row
25 HSPUs
15 Box jumps over @24/20’’
10 OHS @185/113
55+:
20 HSPUs
14 Box jumps over @24/20 **60+ @20/16”
8 Front squats @135/93
**Rest 5-7 mins
15-12-9
Cal bike
DB Hang CnJ @70/55
55+: DBs @50/35
#
BE Complete
DB Bench press: 4 sets x8-10 reps
50 BB bent over rows **no weight **pull bar up thighs into hips
Crossover Symmetry Protocol

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