Prep
1-2 mins rolling out triceps
1-2 min rolling out chest
2-3 mins rolling out hip flexors
#
Activation
10 Banded DLs
10 Banded upright pulls
5 Kang squats
10 ring rows
10 staggered push-ups **switch hands every rep
x2
#
Warm-up
5.4.3.2.1 Ladder
Cal bike **increase pace, ending with sprint
KB DLs @35/26 **26/18
KB full swings
–
2 Rounds
10 lunges
10 Knee tucks
:10 sec HS hold
#
Mobility
:45-:60 sec Banded front rack stretch
:60 sec Banded OH/shoulder distraction
:30-:45 sec Pigeon stretch
:20-:25 sec Cobra Stretch
:30-:45 sec Lunge w/elbow to floor
#
Weightlifting
Every :90 sec x8 sets
Clean + Hang clean + S2OH
**starting @55-60%, Ascending in weight but not exceeding 80%
**Percentage is off most recent CnJ
#
Conditioning
9-7-5
Front squats @205/133
50 DUs
–
Into,
200m KB Farmer Carries @70/54
–
Into,
AFAP
30ft OH + Front rack walking lunge W/ DBs @50/35
15 T2B
30ft Lunge
12 T2B
30ft Lunge
9 T2B
30ft Lunge
**alt OH + FR Every Round
–
50-54:
FS @165/108
–
55+:
FS @145/93
DBs @35/20
**60+: FC @53/35
#
BE Complete
KB front rack reverse lunges: 3 sets x12-16 reps
Goblet cossack squats: 3 x8-12 reps
15 Back extensions x3 sets
**Every 5 reps hold for :10 sec at top