Wednesday, 082218

 

Prep/Activation
4 mins of Dynamic movement:
@walking pace
2 min bike @70%
400m run
3 min of Dynamic movement:
@running pace
#
Warm-up
10 KB DLs
10 Forward lunges
10 Close grip push-ups
10 KB power cleans **5/5
10 alt box step ups
10 burpees
10 KB swings
10 lateral box step overs
5 ring dips
#
Mobility
:25 sec Single arm lat/FR stretch on wall x2
:45 sec Banded hip Flex/ext.
:20 sec Prone pec stretch x2
**Followed by athlete specific
#
Weightlifting
Power Clean: Cluster 1.1.1 **Resting :10 sec between reps
**build to heavy
#
Strength
Banded Clean grip DLs: 3 reps; Every :90 sec x5 sets
**Weight @55% of 1RM DL
**Not TnG
**Straps allowed
#
Conditioning
AMRAP 10 @80%
100m run
10 suitcase box step overs @24/20’’ @50/35#
10 ring dips
1 Min transition
8 Min bike
:20 hard
:40 coast
55+:
DBs @35/20#
Box @20/16”
#
BE Complete
40ft Waiter carry **each arm
+
40ft single arm plate push **each arm
x3-4 sets
Single leg DLs: 3 sets x12 reps
**quality reps
**can add weight if comfortable and movement is solid
5-7 mins of hip mobility

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