Prep
1-2 mins rolling out high in the lats (close to arm pit area)
:30-:40 sec rolling out chest (light massaging to warm the area)
1-2 mins rolling out upper thoracic
#
Activation
12-15 Lying single arm serratus punches
12-15 vertical serratus puches on foam roller
10 PVC strict presses
10 Snatch grip behind the neck PVC strict presses
#
Warm-up
3 min bike:
:40 sec @60%/ :20 sec legs only @80%
–
2 Rounds
10 banded good mornings
3 inch worms
10 glute bridges
6 lunges
–
2 Rounds
5 Push-ups w/downward dog
7 KB swings
12 Mountain climbers
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Mobility
:30 sec Banded OH/shoulder distraction
**https://www.youtube.com/watch?v=-cUJpz5aGCI
+
:30 sec Banded Front rack
**https://www.youtube.com/watch?v=tzMmxcmWZCw
+
:15 sec Lying child pose stretch
**https://www.youtube.com/watch?v=7zsKsz4uQe4
+
:15 sec Prone pec stretch
**https://www.youtube.com/watch?v=tatrv67rou8
x2 sets (running through then repeat)
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Strength
Strict Press: 5 sets x5 reps build to a heavy 5 rep **Not a 5 RM
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Conditioning
21-18-15
Thrusters @95/63
Pull-ups
12-9-6
Thrusters @115/83
C2B
–
55+:
@75/53
@100/63/68
#
BE Complete
Jerk Drives @100% of FS: 5 sets x3-5 reps
TGU’s: 3 sets x16-20 reps **total
30-50 PVC Dislocates