Monday, 091018

 

Prep
1-2 mins rolling out  scaps
1-2 mins mash traps
1-2 mins rolling out chest
#
Activation
12 Double plate chest press
12 Single straight arm lat pulldowns
12 Glute bridges
x2
#
Warm-up
500m row
2 Rounds
5 Strict pull-ups
10 push-ups
15 Jumping jacks
250m row
2 Rounds
6 Russian KB swings
6 Full swings
:12 sec bike sprint
#
Mobility
:45 sec Banded OH/Shoulder distraction stretch
:45 sec Couch stretch
15 PVC dislocates
:30 sec doorway stretch
:30 sec Banded hamstring stretch
15 PVC dislocates
#
Weightlifting
Split Jerk: Build to a heavy single for the day
**no forcing weight
**no pressing bar out
**Focus is lockout and footwork while moving load
#
Gymnastics
Max MUs
**For Those who can perform 10+
Opt. 2
EMOM x5
2-4 MUs
Opt. 3
EMOM x10
E: 3-5 C2B
O: 3-5 Strict Ring Dips
#
Conditioning
:30 sec Stations
ST1: HPC @115/83
ST2: Box jumps over @24/20”
ST3: Alt. Hang DB Snatches @50/35
ST4: Bike
x4
**Rest 4 mins between
55+:
BB @95/63
DB @35/20
#
BE Complete
4 Rounds NFT
2-3 Skin the Cat
:10-:15 sec HS Hold
15 Back extensions + :15 sec sorensen hold

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