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
#
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
#
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
#
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
#
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