Wednesday, 090518

Prep

1-2 mins rolling out lats

1-2 mins rolling out hip flexors

:20-:30 sec Banded hip Flex/ext.

**https://www.youtube.com/watch?v=I3Jd3on4Bak

:20 sec Banded hip flexor and extensor stretch

**https://www.youtube.com/watch?v=-nlP6iONogo

#

Activation

12 banded DLs

12 banded upright pulls

12 banded face pulls

x2

#

Warm-up

3 min row intervals

Min 1: :40 sec easy/:20 sec hard

Min 2: :30 sec easy/:30 sec hard

Min 3: :20 easy easy/:40 sec hard

10 Double DLs **light

10 lunges

10 ring rows

10 air squats

2 Rounds

5 DB power cleans **same weight

5 WBs

5 Pull-ups

#

Mobility

:20 sec banded front rack stretch +5 contractions (pulling against band) x2

:30 sec Lying hip rotation

**https://www.youtube.com/watch?v=jHGLRV7XxHY

Praying stretch

**https://www.youtube.com/watch?v=aj6DczJTotU

#

Weightlifting

Power Clean @60-65%: 2-3 reps TnG; Every :90 sec

x8 sets

**Percentage off 1RM PC

**Speed and footwork

#

Gymnastics

Strict HSPUs

10 sets x5 Reps **UB

Opt. 2

:10 sec hold + 10 HS shrugs + (-2) kipping HSOUs

Opt. 3

6-8 DB strict presses +(2) reps of push-ups w/5 sec count down

x3 sets **Rest as needed

#

AMRAP 12 @80%

100m run

3 Power snatches @135/93

6 HSPUs

9 Box jumps @24/20 **stepping down

50-54: @115-135/83-93

55+: @95-115/63-83

**adjust box as needed

#

BE Complete

3 Rounds

20 Seated weighted Russian twist

:10 sec L-sit hold

Max Strict T2B

**Rest 2:30 between

100 Banded scap squeezes **NFT

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