Prep
2-3 mins rolling out upper thoracic
10 Quadruped **each
:45 sec Banded dorsiflexor ankle stretch
#
Activation
10 Scap retractions
10 Banded face pull-ups
10 HS shutrgs
x2
#
Warm-up
:30 Sec bike
10 push-ups
10 glute bridges
x3
–
7 PVC OHS
7 ring rows
2 broad jumps
x3
Mobility
:30 sec Lunge w/elbow to floor
:45 sec Couch Stretch
:30 sec Pigeon stretch
:45 sec Banded OH/shoulder distraction
:30 sec Single arm lat/FR stretch on wall
:30 sec Thoracic/Lat w/PVC in supinated grip
#
Weightlifting
Snatch Balance: triples and doubles
**14 mins
Into,
7 mins of Single work **Not Build to a max
#
Gymnastics
Belly to the wall:
10 HS Shrugs + :10 HS hold + 10ft HS walk
**Those efficient with HS walks can build stairs in the 15 foot gap
4 sets; Rest 2:30-3 mins between sets
–
Opt. 2
7-8 mins working of HS walks/holds
#
Conditioning
For Time
15/12 Cal bike
Into,
21-15-9
DB HPC @50/35
WBs @20/14
Ring Push-ups
Into,
15/12 Cal Bike
–
55+:
DBs @35/20
WBs: adjust as needed (60+: @9ft target)
Push-ups w/o Rings
#
BE Complete
Bent over Single arm DB tricep ext.: 3 sets x12-15 reps **each
Ring Rows: 3-4 sets 9-12 reps **Weighted for those who can
Weight hollow rocks: 3 sets x8-12 reps
+
Standing oblique crunches: 3 sets x12-16 reps **each side