Wednesday, 072518

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Prep
1:15 rolling outhit flexors **each
:45 sec rolling out chest each side
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Activation
10 Quadruped ext/rot. **each
10 banded goodmorings
7 banded side steps in place** 1 leg at a time
10 standing DB scott presses **light
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Warm-up
2 Rounds
20 Jumping jacks **straight arms
20 Mountain climbers
10 air squats
x2
150m row
10 BB DLs
5 WBs
x3
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BB work
5 bent over rows
5 HPC
5 Front squats
10 back rack elbow forward rotations (loosening front rack position)
**Add weight
3 DLs
3 Power cleans
3 Front squats
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Mobility
Banded front rack stretch/activation: :15 sec stretch/5 reps pulling against band x 2 sets **each
Frog stretch :30-40 sec
Wrist Extensor :15-:20 sec **each
**Athlete specific
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Weightlifting
Power Cleans @50-55%: 2 reps, Every Minute x4
**Percentage off 1RM PC
**Speed & footwork being the focus
**Touch n’ Go
Squat Clean: Starting with BB ascending weight with doubles + 2 sec pause in catch on second rep
**12 mins **Not TnG **Movement & positioning should be focus. Don’t rush or force the weight today
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Conditioning
Running Clock
0-5 min mark ** 5 min cap
9-6-3
Deadlifts @275/183
Weighted Ring dips 50/35
5-6:30 **Rest
6:30-11:30 min mark **5 min cap
**5 min cap
21-15-9
Cal Row
Front squats @155/103
50-54:
Dips @35/20
DLs @245/163
Front Squats @135/93
55+:
Dips @20/10
DLs @225/153
Front squats @115/83
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BE Complete
10 GHD sit-ups + :15 sec reverse sorensen hold x3
**Rest as needed
12 PVC Dislocates + 15 Banded scap squeezes + :18 hang keep body in hollow position
x3
5-6 mins lying on foam roller **arms @90 degrees, hands above shoulders

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