Wednesday, 080118

 

Prep
1-2 mins rolling out glutes
1-2 mins rolling out hip flexors
:45 sec Banded dorsiflexor ankle stretch
#
Activation
3 mins of Dynamic movement @walking pace
12 reps Single leg banded hip flexor pulls
12 reps Straight legged donkey kicks
#
Warm-up
300m row Damper @10 **stroke count as low as possible
20 mountain climbers
10 single leg DLs **each side
5 slam balls or WBs
x2
#
Mobility
Banded hip flexor and extensor stretch
 Kneeling dorsiflexion stretch
Thomas stretch
**Athlete specific
#
Weightlifting/Plyo
A1. 3 Clean Pulls: **Not TnG
2 sets @100%
1 set @103%
1 set @105%
+
A2. 3 Forward bounds: can build in height or stay across
**No weightlifters during
#
Conditioning
For Time
21 Cal row
60ft FC @100/70
42 Pistols
15 Cal row
90ft FC
30 Pistols
9 Cal row
120ft FC
18 Pistols
50-54: @70/55
55+:
For Time
30-24-18-12
Cal row
Box step over 20’’ @50/35
#
BE Complete
Weighted hollow rocks: 3 sets x12-15 reps
Standing oblique crunches: 3 sets x15-18 reps **each side
:20 sec cobra stretch + 10 alt supermans + :10 sec superman hold
7-10 mins of stretching/rolling out

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