Monday, 061118

De-Load week as we close out Phase 1
Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out calves
1-2 mins rolling out upper thoracic
1-2 mins rolling out chest
#
Activation
12 glute bridges
12 Single leg banded hip flexor pulls:
12 Lying banded dorsiflexion
12 banded good mornings w/3 sec decent
#
Warm-up
200m row
20 mountain climbers
20 Jumping jacks
3 inchworms
x2
10 alt DB DLs
8 Single hang DB snatches **4/4
6 DB push presses **3/3
4 Swinging knee tucks
2 burpee broad jumps
x2
#
Mobility
Banded dorsiflexor ankle stretch
Banded OH/shoulder distraction
Pigeon stretch
**Athlete septic
#
Weightlifting
A.1 3 Positional clean pulls @most recent 1RM clean
x8 sets; Every :90 sec
+
A.2 2 Box jumps
**No rebounding, reset every time
**Perform at a high height
**Must perform jump from a 2 foot halt, can not step into it
#
Conditioning
Sprint Efforts
2-3 Rounds
12/9 cal bike
30 DUs
9 Power snatches @115-135/83-93
30 DUs
9 T2B
12/9 cal bike
**Rest 7 mins
55+:
2 Rounds
Power snatches @75-93/53-63
**Rest 7-9 mins
#
BE Complete 
L-sit holds: 14 sec on/:16 sec off x8 Rnds
Lying wall press: :20 sec press, EMOM x6
DB pullbacks: 3 sets x10-12 reps

 

 

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