Prep
1-2 mins rolling out scaps
1-2 mins mashing lats/under shoulder
1-2 mins rolling out glutes
1-2 mins rolling out forearms
#
Activation
10 Quadrupeds
10 scap retractions
15 glute bridges
#
Dynamic movement @walking pace
3-4 mins
#
Warm-up
inch worm/push up ladder
5/5—4/4—3/3—2/2—1/1
–
2 Rounds
10 KB DLs **KB starts &and ends behind heels
30ft lateral bear crawl
10 PVC strict presses
30ft lateral bear crawl
#
Mobility
:45-:60 sec Banded front rack stretch
:20-:25 sec Prone pec stretch
:25-:35 sec Lying child pose stretch
:45-:60 sec Banded OH/shoulder distraction
:30-:45 sec Pigeon stretch
#
Weightlifting
Split Jerk Percentage work:
1 set @80%: x5 reps
1 set @85%: x5 reps
1 set @80%: x5 reps
#
Weightlifting Pt. 2
Jerk drives @90-100% of FS: 3 sets x3 reps
#
Conditioning
For Time
30/25 Cal bike
60 DUs
30ft HS walk
6 DLs @245/163
25/21 Cal bike
50 DUs
60ft HS walk
9 DLs
20 Cal bike
40 DUs
90ft HS walk
12 DLs
–
50-54:
@225
Bear crawl
–
55+:
3 Rounds
20 Cal bike
50 DUs
15 Push presses @75/53
9 DLs @205-225/153
#
BE Complete
Bench press w/supinated grip: 3 sets x12-15 reps
Bent over DB Reverse flies: 4 sets x12 reps
30-50 PVC dislocates