Prep
2-3 mins mashing upper thoracic
:60-:90 sec mash out traps w/BB
2-3 mins rolling out hip flexors
#
Activation
10-12 single arm banded tricep extensions
10-12 banded upright pulls**wrist no higher than elbows
8-10 Push-up scap retractions
#
Warm-up
550/475m row
–
15 supermans
15 sit-ups
15 glute bridges
15 hollow rocks
–
2 Rounds
20 jumping jacks **straght arms
15 air squats
10 push-ups **change hand/arm positioning every rep
5 pull-ups **adjust hands every rep
–
BB Work
7 straight leg DLs
7 bent over rows into hip
7 hang muscle cleans
7 push presses w/pause @top
#
Mobility
:45-:60 sec Banded Front rack
:45-:60 sec Banded hip Flex/ext.
:30-:40 sec Frog stretch
:15-:20 sec/rest :10 Lying child pose stretch x2
:12-15 sec/rest :5 Cobra stretch x2
12-15 PVC Dislocates
#
Weightlifting
High Hang Clean **hip or thigh: build to a 3RM
+
Drop set: 1-2 set x3 @85-90%
#
Gymnastics
HSPUs
Opt. 1
:12-:15 sec HS hold + (-2) strict HSPUs
x3 sets; **Rest 3 mins between
–
Opt 2.
:05 sec HS hold + slow controlled eccentric HSPUs + 2-3 kipping
x2-3 reps; x3 sets **Rest 3 mins between
–
Opt 3:
6-8 DB strict presses + :10 sec rest + 7-9 DB push presses + :10-:15 sec HS hold
**Should have two different sets of weights for both
x3 sets; Rest 3-4 mins
#
Conditioning
EMOM x21
Min 1: 3 Squat clean thrusters @50-55% of 1RM FS
Min 2: 12-15 GHD sit-ups
Min 3: :35 sec of max DUs
**Squat cleans performed as singles, notTnG
–
55+: 9-12 GHD sit-ups
#
BE Complete
Lying Double DB skull crushers: 3 sets x9-12 reps
RDLs: x7-9 reps
+
40-50ft Backward banded walk **leading with heels
x3 sets