Saturday, 090818

Prep

3-4 mins Light rolling of upper body: chest, lats, scaps

1-2 mins Light rolling of glutes & hip flexors

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Activation

10 banded goodmornings

10 alt. banded side steps

10 PVC strict presses

10 hanging scap squeezes on rings

x2

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Warm-up

300m row

2 Rounds

3 inch worms

:12 sec cobra stretch

6 lunges

200m row

10 BB curls

10 air squats

5-7 chin-ups

10 air squats

100m row

10 alt DB snatches

10 alt DB squat cleans

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Mobility

:40 sec Banded OH/shoulder distraction

**https://www.youtube.com/watch?v=-cUJpz5aGCI

15 PVC Disloactes

:40 sec Banded Front rack

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

:30 sec Thoracic/Lat w/PVC

**https://www.youtube.com/watch?v=dGfR-qD7V-Y

:40-:60 sec Couch stretch

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Weightlifting

Power Snatch + 2 OHS: Every minute x8

**@60-65%

**Percentage off 1 RM snatches

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Conditioning

4 Rounds

16 Hang DB Power cleans @50/35

8 burpees over DBs

16 box step overs @24/20”

400m run

50+:20” for all

55+: DBs @35-50/20-35

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BE Complete

DB curls: 3 sets x8-10 reps **each

Alt. deficit plyo push-ups: 3 sets x8-12 reps

**https://www.youtube.com/watch?v=5ygr9h5MrHE

3 Rounds

15/12 Cal ski erg

15 GHD sit-ups **55+:12

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