Prep
1-2 mins rolling out quads
:45 sec Banded dorsiflexor ankle stretch
#
Activation
10 Banded DLs
10 Banded upright pulls
10 alt. banded side steps
x3
#
Warm-up
500m row **Damper @10 **stroke count16 or lower
–
5 inch worms
10 air squats
15 jumping jacks
10 alt KB hang power cleans
5 BB squat cleans
100m run
x2
#
Mobility
2 mins Wall squat stretch
:45 sec Banded Front rack stretch
:35-:45 sec Banded hip Flex/ext.
:25 sec Cobra
: 45 sec Banded hip flexor and extensor stretch
#
Weightlifting
Low Hang Clean **Knee or just below: build to a 5RM for the day
+
Drop set: 1 set x5 Reps @90%
#
Strength
Bent over BB rows: 3 sets x8 reps @102-105% of 10RM
#
Conditioning
AMRAP 8 @80%
25 DUs
12 WBs @20/14
6 HSPUs @deficit for those who can 3’’/1”
100m run
–
55+:
AMRAP 8
25 DUs
12 WBs @20/14 **60+: modify weight as needed to 9ft target
6 DB strict presses @athletes choice
100m run
–
Rest 4 mins
–
AMRAP 8
12 GHD sit-ups
12 alt.suitcase step ups @53/35 **20’’ box
30ft HS Walk
–
55+:
AMRAP 8
9 GHD Sit-ups
12 alt. suitcase step ups @35/26 **20’’ box
30 double DB bear crawl @20/10
#
BE Complete
RDLs: 4 sets x8 reps
Bent over DB rows: 4 sets x7-9 reps **Heavy **single arm
Standing DB reverse flies: 3 sets x10-12 reps