Saturday, 061618

Prep

2-3 mins rolling upper thoracic **single or double lax ball

1-2 mins rolling out hip flexors

#

Activation

16 alt banded side steps

10 banded goodmorings

10 hanging scap squeezes

8 lying banded hip flexor pulls **each

**https://www.youtube.com/watch?v=drh1C9wVVYI

x2

#

Warm-up

300m row **damper @10 **stroke count low **strapless

10 kang squats

5 strict pull-ups + :10 sec hang

x2

20 Jumping jacks **straight arms

10 alt DB snatches

x2

BB Work

7 Muscle snatches

5 power snatches **from hip

10-12 PVC disloacets

#

Banded OH/shoulder distraction

**https://www.youtube.com/watch?v=-cUJpz5aGCI

Prone pec stretch

**https://www.youtube.com/watch?v=tatrv67rou8

Seated crossover glute stretch w/rotation

**https://www.youtube.com/watch?v=qOK8_ZLnpIo

Lying glute crossover

**https://www.youtube.com/watch?v=EDkAaOvLSlA

#

Weightlifting

Power Snatches @60%:

20 DUs + 2 Power Snatches TnG

Every :90 sec x10 sets

**Percentage is most recent 1RM snatch

#

Conditioning

For Time

60 WBs @20/14

30 KB swings @53/35

60 WBs

30 Pull-ups

60/50 cal bike

55+:

For Time

45 WBs @20/14 **60+: modify # as needed to 9ft target

30 KB swings @35/26

45 WBs

30 Pull-ups

45/36 Cal bike

#

BE Complete

200m sled drag **no weight

Weighted standing oblique crunches:3 sets x12-15 reps **each side

7-10 mins of recovery/stretching work

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