Teammate Tuesday
Prep
2-3 mins rolling out upper thoracic
1-2 mins mashing out traps
1-2 mins rolling out lats
10 Quadrupeds **each side
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Activation
10 cal bike
15 banded goodmornings
x2
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Warm-up
3 Rounds
:15 sec bike
7 DB HPC
7 DB Push presses
5 strict pull-ups
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Mobility
Banded Front rack
Single arm Wall shoulder
Prone pec stretch
**Followed by athlete specific
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Weightlifting
Split Jerk: build to a 3 RM
+
Drop set @85%: 1 set x3 reps
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Strength
DB strict Presses: 3 sets x7-9 reps
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Conditioning
21-15-9
Push press @135/93
5-4-3
Rope climbs
–
50-54: @115/83
–
55+: @95/63
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BE Complete
Bench press w/supinated grip: 4 sets x12 reps w/pause on chest
Lying single arm weighted external rot.: 3 sets x12 reps **each
Wide grip vertical rows: 3-4 sets x10-12 reps **weughted for those who can
+
Lying wall presses: 4-5 sets x:25 sec