Tuesday, 070318

 

Prep
1-2 mins rolling out lats
1-2 mins rolling out quads
1-2 mins rolling glutes
:45 sec Banded hip flexor and extensor stretch
#
Activation
12 single arm lat pulldowns
12 single arm lateral lat pulldown
12 Banded DLs
x2
#
Warm-up
200m row
3 inch worms
12 swinging arm crossovers
200m row
3 inch worms
12 arm swings **hips to overhead
7 KB DLs
7 Russian swings
7 box jumps **stepping down
x2
BB work
5 Power cleans
5 goodmorings
5 back rack elbow rotations forward
x3
#
Mobility
:45 sec banded fron rack stretch
:30 sec doorway stretch
:30 sec Single arm lat/FR stretch on wall
Thomas stretch :30 sec x3 sets **each
#
Weightlifting
Power Cleans: build to a heavy triple **TnG
**14 mins
#
Strength
Clean Pulls: build to a heavy double **maintaining a strong back
12 mins
#
Conditioning
4 Rounds
18/15 cal row
12 HPC @155/103
12 T2B
40ft Plate push **athlete choice on plate
**Rest 3-4 mins between round
55+: 135/93
#
BE Complete 
Lying single arm external rotations: 3 sets x12-15 reps **weighted
+
60ft alters carry: 3 sets **each
Plyo push-ups on/off plates : 3 sets x6-10 reps **total reps **athletes chose height
Tabata seated Russian twist- :20 sec on/:10 sec off
x8

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