Prep
1-2 mins rolling out triceps
1-2 mins rolling out traps w/BB
1-2 mins rolling out upper thoracic
#
Activation
10 banded goodmornings
12 alt. banded side steps
10 active & release hollow hold
x2
#
Warm-up
2 Rounds
300m row
15 PVC DLs
10 PVC strict presses
–
BB Work
7 DLs
7 Hang power cleans
7 push presses
7 hanging scap squeezes w/3 sec pause in hang
x2
**2nd round perform 7 HS shrugs w/3 sec pause in press
#
Mobility
:45-:60 sec Banded Front rack
**every 10-:15 contact against band for 3 reps
:20-:25 sec Single arm Wall shoulder **thumb point back x2
:20-25 sec/:10 sec rest Thoracic/Lat **holding PVC supinated grip x2
#
Weightlifting
Every Minute:
Power Clean + Hang Power Clean: x10 sets
**building or across
**starting weight @60-65% of 1RM PC, do not exceed 85%
#
Strength
Strict Press: 5 sets x5 reps **building in weight
**no more then 5 sets after 3 warm-up sets
#
Conditioning
Grace
For Time
30 Clean & Jerks @135/93
–
55+:
Modify is needed
#
BE Complete
9-12 mins of recovery work
**Mashing and stretching
Crossover symmetry protocol