Monday, 071618

Prep

2-3 mins rolling out upper thoracic

1-2 mins rolling out lats

1-2 mins mashing traps

#

Activation

12-15 Banded external rotations

10 PVC behind the neck strict presses

12 Seated leg extensions

x2

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Warm-up

:30 sec bike

10 Russian KB swings

:15 sec hollow hold

x3

2 Rounds

10 lunges

8 WBs

6 BB push presses

4 Strict pulls

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Mobility

:30-:45 sec Banded Front rack

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

+

:15-:20 sec Single arm lat/FR stretch on wall

**https://www.youtube.com/watch?v=kQox5BQThKQ

x2 **each

:45-:75 sec Banded hip Flex/ext.

**https://www.youtube.com/watch?v=I3Jd3on4Bak

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Weightlifting

Push Jerks Percentage work from prior week

1 set x5 reps @80%

2 sets x5 reps @85%

1 set x5 @70% w/pause in the catch

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Conditioning

AMRAP 18 **1 min rest between rounds

500m row

30ft DB front rack lunge @50/35

2 Legless rope climbs

10 DB Thrusters

55+:

DBs @35/20

Rope climbs **legs

#

BE Complete

Single arm arnold presses: 3 sets x 8-10 reps

Weighted sorensen hold :45 sec

+

Lying wall press :20 sec

+

Ring support hold :15 sec

x4 rounds NFT

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