Prep
1-2 mins rolling out scaps
2 mins of upper body Dynamic movement **Controlled movement
1-2 mins rolling out hip flexors
1-2 mins rolling out glutes
2 mins of Dynamic movement **Controlled movement
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Activation
15 banded scap squeezes
15 PVC strict presses
15 banded upright pulls
15 PVC strict presses behind the neck
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Warm-up
20 Jumping jacks **straight arms
10 lunges
20 mountain climbers
10 air squats
20 alt DB snatches @20/10#’s
–
2 Rounds
6-8 med ball squat cleans
6-8 BB push presses
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Mobility
:45 sec banded front rack stretch
:45 sec Banded OH/shoulder distraction
**use free hand to help maintain palm up while in the band
:30 sec Frog stretch
:30 sec Lunge w/elbow to floor
**Followed by athlete specific
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Weightlifting
Split Jerk percentages:
2 sets @85%: x3 reps
2 sets @80% x3 reps
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Weightlifting Pt. 2
Jerk Drives: @100% of FR: 3 sets x3-5 reps
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Conditioning
3 Rounds
9 Snatches @115/83
12 WBs @30/20
15 Box jumps over @30/24
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50-54:
BB @105/73
Box @24/20’’
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55+:
BB @95/63
WBs @20/14 (60+: @9ft target)
Box @24/20’’ (60+: @20/16’’)
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BE Complete
Alt. Single leg jumps: 3 sets x18-24 reps **total
**Weighted vest for those who can
**Rest as needed
12-16 reps Alt forward wall walk into plank x3 sets
**Rest as needed
Banded adductor pulls: 3 sets x8-12 reps w/ pause