Prep
3-4 mins Light rolling of upper body: chest, lats, scaps
1-2 mins Light rolling of glutes & hip flexors
#
Activation
10 banded goodmornings
10 alt. banded side steps
10 PVC strict presses
10 hanging scap squeezes on rings
x2
#
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
#
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
#
Weightlifting
Power Snatch + 2 OHS: Every minute x8
**@60-65%
**Percentage off 1 RM snatches
#
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
#
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