Month: September 2018

Friday, 090718

Prep 1-2 mins rolling out high in the lats (close to arm pit area) :30-:40 sec rolling out chest (light massaging to warm the area) 1-2 mins rolling out upper thoracic # Activation 12-15 Lying single arm serratus punches 12-15 vertical serratus puches on foam roller 10 PVC strict presses 10 Snatch grip behind the …

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Wednesday, 090518

Prep 1-2 mins rolling out lats 1-2 mins rolling out hip flexors :20-:30 sec Banded hip Flex/ext. **https://www.youtube.com/watch?v=I3Jd3on4Bak :20 sec Banded hip flexor and extensor stretch **https://www.youtube.com/watch?v=-nlP6iONogo # Activation 12 banded DLs 12 banded upright pulls 12 banded face pulls x2 # Warm-up 3 min row intervals Min 1: :40 sec easy/:20 sec hard Min …

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Tuesday, 090418

DeLoad week continues Prep 1-2 mins rolling out triceps **lightly 1-2 mins rolling out lats 1-2 mins rolling out upper thoracic # Activation 12 banded upright pulls 12 banded face pulls 12 seated leg extensions x2 # Warm-up 2 min bike :30 sec hard/:30 sec easy – 2 Rounds 5 burpees stepping down & up …

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Monday, 090318

Start of our De-Load week Prep 1-2 minutes rolling out hip flexors 1-2 minutes rolling out glutes 1-2 minutes rolling out scaps # Activation 4 minutes of Dynamic movement @walking pace 400m run 3 minutes of Dynamic movement @running pace Warm-up 3 Rounds 200m row ** increase pace 15 banded goodmornings 10 Push-ups *2nd R …

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