Prep
3-4 mins mashing upper body
**Athlete specific
:45 sec Banded dorsiflexor ankle stretch
#
Activation
12 scap retractions
10 Quadrupeds **Each
12 Serratus wall slides with foam roller
#
Warm-up
15/12 cal row
20 mountain climbers
10 inch worms
20 jumping jacks
15/12 cal row
–
2 Rounds
9/7 cal bike
7 KB DLs
5 KB swings
3 Strict pull-ups w/3 sec pause @top & bottom
1 wall walk
#
Mobility
:45 sec Lunge w/elbow to floor
:30 sec Kneeling dorsiflexion stretch
:45 sec Frog stretch
:25 sec Prone pec stretch
:30 sec Lying child pose stretch
15-20 PVC dislocates
#
Weightlifting
Snatch: build to a heavy 3 rep
+
Drop set @85%: 1-2 sets x3 reps
#
Gymnastics
1 Strict MU + 2-3 MUs + 2-3 Strict Ring dips +3-4 Dips
x4 sets; Rest3:30Between
–
Opt 2.
2-3 strict ring pull-ups + 3-4 kipping ring pull-ups + 4-6 ring dips
x4 sets Rest3-3:30between
#
Conditioning
2 rounds
9 DLs @225/153
9 Strict hspus
Into,
2 rounds
6 DLs 255/173
6 strict hspus @deficit @3/1
Into,
2 Rounds
3 DLs 275/183
3 P bar Hspus
–
55+:
BB @:
205/133
225/153
245/163
DB push press @50/35
#
BE Complete
Deadbugs: 3 sets x16-20 reps
Weighted GHD sit-ups: x12 reps
Single leg DL: 3 sets x8 reps
+
Banded alt. side steps: 20-24 reps
x3 sets