Wednesday, 071118

 

Prep/Activation
12 banded DLs
12 banded upright pulls
12 Lying hip flexor pulls
x2
#
Warm-up
3 min row **:30 easy/:30 hard; 3rd min switch o :20 easy/:20 hard
3 Rounds
10 air squats
8 sit-ups
6 strict pull-ups **3rd Rnd switch to kipping
BB Work
2 Rounds
7 DLs
5 bent over rows
3 hang squat cleans
#
Mobility
:45 sec Banded Front rack
:40 sec Lunge w/elbow to floor
:35 sec Kneeling dorsiflexion stretch
:15 sec Wrist flexor **using floor as leverage x2
**Athlete specific
#
Weightlifting
Squat Clean **Cluster: 1.1.1 **Rest :10 sec between reps
Build to a heavy for the day
#
Conditioning
2 Rounds
45 WBs @20/14
35 Pull-ups
25 GHD sit-ups
55+:
2 Rounds
45 WBs @20/14 **60+: 9ft target modify weight as needed
30 Pull-ups
15 GHD sit-ups
#
BE Complete 
Seated single arm DB OH presses: 3 sets x8-10 reps
Seated DB reverse flies: 3 sets x10-12 reps
Standing DB side raises: 2 sets x12-15 reps
4-5 mins lying vertical on foam roller

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