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Competition: (2 sessions time frame) Weightlifting: a. Clean and Jerk to heavy single for the day b. EMOM x 10 x 1 rep at 85-90% of a. c. Safety Squat Bar or Cambered Bar – 3RM with light bands; @31X1 # Gymnastics: (separate session from Conditioning below) 10/8 cal sprint ski erg (-1) strict hspu …
Make sure to check emails Prep 500m row 1-2 mins rolling out hip flexors 1-2 mins rolling out glutes 300m row # Activation 12-15 banded DLs 4-6 kang squats 12-15 banded scap squeezes 6-8 ring rows w/3 sec count down x2 # Warm-up 2 Rounds 30 mountain climbers 20 jumping jacks 10 BB DLs 5 …
Make sure to check emails Prep 3 min bike @70% 3-4 mins of Dynamic movement @walking pace 2-3 mins rolling out upper thoracic # Activation 300m row 5-7 push-ups 7-10 hollow rocks x2 # Warm-up 8 KB DLs 8 Burpees 6 KB swings 6 Burpees 4 Strict Pull-ups 4 Box jumps **stepping x2 # Mobility …
Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out quads 1-2 mins rolling out glutes 1-2 mins rolling out triceps # Activation 15 banded good mornings 15 banded face pulls 15 Lying banded dorsiflexion **https://www.youtube.com/watch?v=dRiLLq12SR4 :30 sec wall squat hold # Warm-up 250m row 5-7 Close grip push-ups 5 kang squats 1 wall …
Final Day of DE-Load week Activation/Prep :30 -:40 sec Banded hip flexor and extensor stretch **https://www.youtube.com/watch?v=-nlP6iONogo 12-15 reps Single leg banded hip flexor pulls **https://www.youtube.com/watch?v=drh1C9wVVYI 15-20 glute bridges 3 min bike @70-80% Directly into warm-up # Warm-up 3 Rounds 14 Mountain climbers 12 jumping jacks 10 air squats 8 bent over reserves flies 6 push-ups …
Prep/Activation 3 min row – 2 Rounds 12 Double Plate chest presses 12 Bent over plate reverse flies 8 Ring rows 3 sec down # Warm-up 30 Mountain climbers 15 Air squats 3 sec down 5-7 push-ups w/downward dog – 2 Rounds 5 Med ball DLs 5 med ball Squat cleans 5 med ball …
Rest Day!
Prep/Activation 1-2 mins rolling out upper thoracic 1-2 mins rolling out lats 7 Quadrupeds **side 5 side lying T-Spine arm circles **each **https://www.youtube.com/watch?v=X_cTDRhnxCc 3 min bike: 1 min @60-70% 2 mins @:20 hard/:20 easy # Warm-up 1 min row 10 hanging scap squeezes 1 wall walk + :05 sec hold – 150m row 8 …
Prep 3-4 mins of Dynamic movement @walking pace Into, 500m row @70% # Activation 3 mins of Dynamic movement @running pace Into, 300m row @80+ % # Warm-up 2 Rounds 10 DUs 1 wall walk 10 HS shrugs 5 burpee borad jumps :10 sec bike sprint – 2 Rounds 5 V-ups 5 Med ball …
Prep 1-2 mins rolling out triceps 1-2 mins rolling out quads 1-2 mins rolling out glutes 1-2 mins rolling out lats # Activation 12 Single leg banded hip flexor pulls **each **https://www.youtube.com/watch?v=drh1C9wVVYI 10 glute bridges 5 single leg glute bridges **each 12 banded face pulls w/pause # Warm-up 500m row w/damper @10 – 3-5 strict …