Monday, 102218

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
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 pull-ups
5-7 close grip push-ups
5 kang squats
x2
3 strict sing pull-ups
3 strict ring dips
5 air squat box jumps **stepping down
#
Mobility
:45 sec Banded Front rack
:45 sec Banded OH/shoulder distraction
:15-:20 sec Wrist flexor x2
:15-:20 sec Wrist Extensor x2
:30 sec Frog stretch
:30 sec Pigeon stretch
**Athlete specific
#
Weightlifting
Running Clock
Squat Clean & Jerk
@65-70%: Every minute x5
@70-75%: Every :90 sec x5
#
Strength
Front Squat: 3 sets x3 reps @75%
#
Conditioning
AMRAP 14
2 Strict MUs
5 Box Jump Over @30/24”
8 OHS @135/93
50-54: BB @115/83
55-59:
BB @105/78
3 Burpee + Strict pull-ups
60+:
Front squats @105/78
3 Burpee + Strict pul-ups
#
BE Complete
A. Accumulate 3 Mins in OHS squat w/ band weighted BB
B. :10 sec weighted hollow hold + 10 weighted hollow rocks
C. 12-15 Weighted standing oblique crunches x3 sets **each
D. 10-12 weighted back extensions w/3 sec hold every rep

 

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