Monday, 050718

 

Prep
2-3 mins rolling out hips and glutes
1-2 mins rolling out quads
1-2 mins rolling out upper thoracic
#
Activation
10-12 reps Seated legs extensions w/:03 sec pause @ext. (toes flexed)
15 Glute bridges
20 Seated Russian twist
#
Warm-up
1 min legs only
2 min bike @80%
1 min legs only
2 Rounds
5 Kang squats’
10 lunges
5-7 push-ups **changing hands every rep
:10 sec HS hold **belly to wall
2 Rounds
5 single KB hang power cleans + 5 single arm OH presses **
5 Goblet squats w/3 sec down
5 air squats
#
Mobility

:90 sec Thomas stretch
:30 sec Lying glute crossover
15-:20 sec Single arm Wall shoulder **each
into, 7-20 presses w/training bar or PVC
x2
:30-:40 sec Lunge w/elbow to floor
:20-:30 sec Single arm lat/FR stretch on wall
#
Strength
Back Squat: build to a 5RM
+
Drop sets @90%: 2 sets x5 reps
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Gymnastics
Opt.1
5-7 Kipping HSPUs w/3 sec decent
x3-4 sets **Rest 2-2;30 between
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Conditioning
7 Rounds
30 cal row **Descending by 3 cals each RND
15 HPC @135/93 **Descending by 2 reps each RND
30ft Front rack .lunge
**Last and final round will end as:
12 cal row
3 HPC
30ft Front rack lunge
55+: @115/83
#
BE Complete
DB Bench press: 3 sets x12-15 reps
50-60 Banded scap squeezes
40-50 PVC Dislocates

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