Tuesday, 100218

 

Prep
1-2 mins rolling out hip flexors
1-2 mins rolling out quads
1-2 mins rolling out forearms
#
Activation
2 Rounds
10 Banded DLs
10 banded upright pulls
7-10 banded push-ups
#
Warm-up
250m row
5 inch worms
10 single arm alt DB DLs
10 single arm DB presses **each
10 air squats
x2
150m row sprint
5 burpees
10 jumping air squats
#
BB work
5 power cleans
5 push presses
5 back rack elbow forward rotations
5 goodmornings
x2
#
Mobility
:45 sec Banded Front rack stretch
:30 sec Pigeon stretch
:30 sec Lying child pose stretch
:20 sec Single arm lat/FR stretch on wall x2
:15 sec Wrist flexor x2
#
Strength
Front Squat: build to heavy rep for the day
+
Drop set @90%: 1 set x3 reps
#
BB Cycle
EMOM x6
9 DLs + 6 HPC + 3 S2OH @45% of 1RM S2OH
#
Conditioning
C. 500m Row Repeats
x5; Rest 3 mins between rows
#
BE Complete
5 Rounds
100ft KB front rack walk **Heavy
100ft Backward sled drag **moderate weight/constant walking pace
20 Weighted seated Russian twist
20 Weighted Hollow rocks

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