Monday, 052118

Prep

1-2 mins rolling out hip flexors

1-2 mins rolling out chest

1-2 mins rolling out lats

#

Activation

10 quadrupeds **each

15 Lying banded dorsiflexion

**https://www.youtube.com/watch?v=dRiLLq12SR4

10 Double plate chest press

x2

#

Warm-up

:45 sec bike

20 mountain climber

15 jumping jacks

10 burpees **stepping down & up

5 cal bike sprint

x2

BB work

7 air squats

7 HPC

7 air squats

7 Push presses

7 air squats

7 thrusters

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Mobility

:45 sec Banded Front rack stretch

:20-:25 sec doorway stretch

Single arm lat/FR stretch on wall

**https://www.youtube.com/watch?v=kQox5BQThKQ

:60 sec Couch stretch

:30 sec pigeon stretch

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Strength

Push Press: build to a 3 RM

Alt. DB Bench press: 3 sets x5-7 reps reps **Total **Heavy

**One arm will remain lock out at all times, do not alt till arm is complete locked out

#

Conditioning

Every 3 mins

2 Mins to complete

45 DUs

15 Thrusters @95/63

Max cal row

w/1 min rest

x4 rounds

**Every And increase load

Rnd 2@115/83

Rnd 3@135/93

Rnd 4@155/103

55+:

R1 @75/53

R2 @95/63

R3 @115/83

R4 @135/93

#

BE Complete

1.1 7-10 push-ups **perform any variation other than traditional

+

1.2 12-15 Double seated bent over DB rows

x4 sets

30 seated Russian twist w/med ball x3 sets

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