Prep
1-2 mins rolling out quads
1-2 mins rolling out triceps
:30 sec rolling out hip flexors + :15 sec cobra stretch x2
#
Activation
12 band scap squeezes
12 banded face pulls
12 alt knee pulls to chest
12 alt heel pulls to but
:15 sec KB front rack hold @26/35
x2
#
Warm-up
2 min bike @70%
2 Rounds
:15 sec hollow hold
5 kang squats
7 Ring rows
1 min bike @80%
2 Rounds
15 air squats
5 Power cleans w/pause in catch
7 Knee tucks
#
Mobility
:60 sec Banded front rack stretch **every :20 sec 3 banded contractions
:20-:30 sec Thoracic/Lat w/PVC x2
:30 sec Lunge w/elbow to floor
:30 secFrog stretch
**Athlete specific
#
Strength
Front Squat: build to a 3 RM w/4 sec pause @bottom
+
Drop set @90%: no pauses
#
Conditioning
4 Rounds
200m run **broken into 10m suicides
15 T2B
Squat Cleans 10 @50%–8 @60%–6 @@70%-4 @80%
**Run:
10m down10m back
20m down 20m back
30m down 30m back
40m down 40m back
Total: 200m
–
55+:
Any clean is accepted: power or squat
#
BE Complete
Accumulate 1:30 standing on one foot **each
**bare foot and eyes
Single leg box jumps: 3-4 jumps x4 sets **one foot take off landing on two feet
**stack plates to start for appropriate height
+
50ft Sled sprint **moderate weight **explosive and fast
**no sled: :08 sec all out bike sprint
Rest 2 mins between