Prep/Activation
2-3 mins rolling out upper thoracic
10 Quadrupeds
1-2 mins rolling out chest
10 Scap retractions
1-2 mins rolling out high lats
10 Behind the neck PVC strict presses
#
Warm-up
5 min bike:
1 min easy
2 mins :30 hard/:30 easy
2 mins @70%
–
2 Rounds
20 Jumpings Jacks
5-7 Push-ups w/downward dog
5 strict pull-ups
–
2 Rounds
100 run
10 v-ups
30ft single leg hop**both
#
Mobility
:45 sec Banded OH/shoulder distraction
:30 sec Single arm Wall shoulder
:45 sec Thoracic/Lat w/PVC in supinated grip
**Athlete specific
#
Weightlifting
A1. Split Jerk:
2 sets x3 Reps @70%
2 sets x2 reps @80%
3 sets x1 rep w/2 sec pause in catch @75%
+
A2. Bounding: 3 Forward bounds **Can build in height
**Superset every other
Set 1-Set 3-Set 5-Set 7
#
Conditioning
MAP Training
AMRAP 10 @80%
100m run
3 P-Bar HSPUs
5 Strict Pull-ups
–
1 min Transition
–
8 Min Bike
:20 sec @90%
:40 sec coast
–
50-54: Strict HSPUs @deficit
**Athletes choice **must be UB
–
55+: HSPUs
#
BE Complete
12-15 GHD sit-ups + :30 sec reverse sorensen hold
x3-4 sets
DB suitcase walking lunges: 3 sets x20 reps
**Rest 1-2 mins between sets
5 mins of overhead positional work