Monday, 073018

 

Prep
1-2 mins rolling out scaps
1-2 mins rolling out chest
1-2 mins rolling out hip flexors
#
Activation
5 min bike: interval
2 mins @60-70%
1 min: :12 sec hard/:18 easy
1 min @80%
1 min: :30 sec legs only/:30 sec arms only
#
Warm-up
20 DB snatches **Light light weight
5 box jumps **stepping down
20 mountain climbers
10 lunges
5 strict pull-ups
10 Double plate chest press
x2
#
Mobility
:30 sec doorway stretch
+
:30 sec Single arm lat/FR stretch on wall
x2
:45 sec couch stretch
15 PVC dislocates
15 behind the neck PVC strict presses
#
Weightlifting
Push Jerk: Percentage work
2 set x3 @85%
1 set x3 @90%
1 set x3 @80% w/3 sec pause @lockout
#
Conditioning
AMRAP 14
4 MUs
4 Box jumps @40/32
8 KB swings @70/53
8 Goblet lunges
50-54: @30/24
55+:
@24/20
@53/35
#
BE Complete
7-10 HS shrugs + :10:12 sec HS hold **Belly to the wall
Banded external rotations: 3 sets x12-15 reps
20 Seated weighted Russian twist + :15 hollow hold

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