Tuesday, 09.17.19

Captain Sean

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De-load continues

A1. Deadlift : 60% x 7 reps x 3 sets

A2. Triple bounding , forward, ending with broad jump after final triple

* set up PVC’s at height 6-7 sets of this, 3 superset with A1

B. Single Leg jump rope; accumulate 50 singles on each leg forward and 50 singles on each leg backwards

C. Repeats

6 hang power cleans *heavy , ascending, but speed focus ; tng style

12 burpees

18/15 cal bike

24 Mtn climbers *knee to tricep/elbow was

Rest 3 minutes x 3

D. Becomplete

1. 40’ side step sled drag x 3 sets each side

2. Hip Thruster 3 x 10 ; weight not important here, explosive hips, tempo eccentric down.

3. 3 rds, 30 banded rear scap squeezes + 20 pvc disclosures + 10 barbell bent over rows

4. Ghd back Ext 3x 10 weighted with :10 pause parallel to floor final rep

5. 10-30 minutes of flow yoga / foam rolling / band recovery / static stretching

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