Wednesday, 080818

 

Activation
500m row
2 Rounds
15 banded goodmornings
3 inch worms
15 banded external rotations
500m row
30ft forward lunge
30ft forward lunge w/samson stretch
#
Warm-up
:30 sec bike
15 KB DLs **light
10 KB swings
5 Push-ups w/downward dog
5 Strict ring pull-ups
100m run **2nd Rnd 200m
x2
#
Mobility
:30 sec Seated crossover glute stretch w/rotation
+
:30 sec Lying glute crossover
+
:30 sec Pigeon stretch
x2
**Athlete specific
#
Strength
RDLs: 5 sets x7 reps
**starting set @45-50% of DL
**Can ascend in weight
#
Strength Pt. 2
16-20 DB suitcase forward walking lunges x3 sets
**:90 sec  between sets
#
Gymnastics
EMOM 10
E: 3 MUs + 30ft HS walk
O: 12/9 cal AB
Opt.2:
E: 3 burpees + 4 ring pull-ups + :10-:15 sec HS hold
#
Conditioning
21-15-9
Power snatches @95/63
100m run
Strict Ring dips
55+:
@75/53
Kipping allowed
#
BE Complete
100m KB front rack carry
+
:20 sec HS hold Belly to the wall
x4-5 sets
**Rest as needed between sets
20-24 alt banded side steps
+
:45-:60 sec wall sit
x3
**Rest as needed between sets

Leave a Comment

Your email address will not be published. Required fields are marked *