Prep
2-3 mins rolling upper thoracic
1-2 mins rolling out hip flexors
1-2 mins rolling out chest **lightly
1-2 mins mashing traps w/BB
#
Activation
10 Banded face pulls
10 PVC snatch grip high pulls
10 PVC snatch grip behind the neck strict press
x2-3
#
Warm-up
800m/675m row **damper @10
–
2 Rounds
3 inch worms
6 v-ups
9 HS shrugs
12 air squats
9 BB DLs
6 BB push presses
3 BB OHS
#
Mobility
:30-:45 sec Kneeling dorsiflexion stretch
:45-:60 sec Banded OH/shoulder distraction
:20 sec/:10 sec rest Thoracic/Lat w/PVC x2
:30-:45 sec Lunge w/elbow to floor
:60-:75 sec Thomas stretch
#
Weightlifting
Low Hang snatch **Knee or just below:
Build to a 5 RM
+
Drop set @90%: 1 set x3 reps
#
Gymnastics
Weighted Pull-Ups: 3 sets x5-7 reps
–
BW pull-ups: 1 set x max reps
#
Conditioning
For Time
50 WB’s @20/14
30 T2B
50ft HS walk
30 alt DB Hang CnJs @70/55
50ft HS walk
30 T2B
50 WBs
–
45-54: DB @50/35
–
55+: DB @35/20
–
60+: Modify WBs as needed
#
BE Complete
Single Leg DLs: 3 sets x10-12 reps **each
Weighted Cossack squats: 3 sets x12-16 reps **total
Accumulate 3-4 mins in seated split **butt on the ground