Prep
1-2 mins rolling out glutes
1-2 mins rolling out hip flexors
1-2 mins rolling high in the lats
#
Activation
12 banded DLs
12 alt banded side steps
12 glute brdiges
x2
#
Warm-up
500m row
30 mountain climbers
10 inch worms
–
2 Rounds
:30 sec bike
20 Jumping jacks
10 hollow rocks
–
BB Work
5 DLs
10 lunges
5 Bent over rows
5 kang squats
5 power cleans
10 air squats
5 front squats
#
Mobility
:60-:75 sec Couch stretch
:30 sec Pigeon stretch
:45-:60 Banded front rack stretch
**Athlete specific
#
Strength
Clean grip DLs: build to a 3RM
+
Drop set @85%: 2 sets x3 reps
#
Condoning
7 minute Clock
Ladder: 3.6.9.12.etc
Front squats @155/103
HSPUs
DUs **Triple the reps
–
45-54: BB @135/93
–
55+:
BB @115/83
Can sub HSPUs for Push presses
#
BE Complete
L-Sit holds: :18 sec on/:12 sec off
x8
30ft BKWD banded walks
+
:30-:45 sec weighted sorensen hold
x4 sets
Crossover symmetry protocol