Monday, 060418

 

Activation/Prep
:30 -:40 sec Banded hip flexor and extensor stretch
12-15 reps Single leg banded hip flexor pulls
15-20 glute bridges
3 min bike @70-80%
Directly into warm-up
#
Warm-up
3 Rounds
14 Mountain climbers
12 jumping jacks
10 air squats
8 bent over reserves flies
6 push-ups w/downward dog
4 strict pull-ups **adjust hand grip/width every rep
#
Mobility
:30 sec Lunge w/elbow to floor
:30-:45 sec Frog stretch
:45 sec Banded OH/shoulder distraction
12-15 PVC dislocates
:20-:30 sec Prone pec stretch
#
Strength
Back squat: % work from last weeks 3RM
2 sets x3 reps @90%
1 set x3 @80%
2 sets x3 @85%
#
Conditioning
AMRAP 12
14/11 cal row
10 box jumps @24/20
6 strict HSPUs @deficit @3’’/1’’
2 Legless rope climbs
55+:
Adjust box as needed
6 kipping HSPUs/6 BB strict preses @challenging weight
2 rope climbs/8 strict pull-ups
#
BE Complete
-L-Sit hold: 12 sec on/:18 sec off x8 Rnds
-30ft banded side steps +10-12 lateral step ups **same side (weighted if possible) x3 sets **each
-2-3 mins rolling out hip flexors
-2-3 mins rolling out glutes

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