Saturday, 051218

 

Prep
1-2 mins rolling out quads
1-2 mins rolling out triceps
1-2 mins rolling out claves
#
Activation
12 double plate chest press
12 banded scap squeezes
12 Lying banded dorsiflexion
x2
#
Warm-up
:90 sec row
15 Banded goodmornings
15 air squats
5 close grip push-ups
-:60 sec row
12 banded good mornings
12 air squats
5 close grip push-ups
:30 sec row
9 banded goodmornings
9 air squats
400m run
#
Mobility
15 PVC dislocates
:35-:45 sec banded front ack stretch
:30-:40 sec lunge w/elbow to the floor
:15-:20 sec hang in supinated grip x2; rest :10 sec
15 PVC dislocates
#
Strength
Front squat: 2RM
#
Gymnastics
Ring dips: 3-5 sets x5 reps/5 sec pause @bottom **BW
#
Conditioning
For Time **18 min cap
400m run
15 DLs @205
400m run
15 CnJs @185
400m run
15 OHS @135/93
800m row
55+:
@185
@135
@115
#
BE Complete
Accumulate 120’ both sides:
KB front rack + DB OH walk **30ft increments
200m sand bag bear hug walk
100 banded scap squeezes

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