Friday, 060118

 

Activation
1 min bike **arms only
2 min bike @70-80%
15 banded goodmorings
20 alt banded side steps
10 kang squats
#
Warm-up
:30 sec rolling out upper thoracic
7-10 swings/kips on rig
x2
2 Rounds
10 easy pulls/5 hard pulls on rower x2
**1st Rnd strapless, 2nd Rnd feet strapped
5 burpees stepping down &up
10 Russian KB swings
10 PVC dislocates
5 OHS
#
Mobility
:30 sec Banded hip flexor and extensor stretch
:30 sec Lunge w/elbow to floor
:45 sec Thomas stretch
:45-:60 sec Banded OH/shoulder distraction
:15-:20 sec Single arm doorway stretch
#
Strength
Back Squat: build to a 3 RM
+
Drop set @90%: 1 set x3 reps
+
Drop set @80%: 1 set x5 reps
#
Conditioning
For Time
1K/825m row
35 T2B
25 OHS @115/83
500m row
55+: @75/53
#
BE Complete
Close grip bench press: 3-4 sets x7-9 reps
**hands no more the 12 inches apart
Bent over BB rows into hip: 3-4 sets x7-9 reps
**heavy
4-5 mins lying vertical on foam roller

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