Foam Roll – Glutes/Hams/Quads/T-Spine/Lats
2 rounds:
– 5 kang squats (empty BB)
– 5 snatch grip push press (from back rack)
– 5 Overhead Squats
– 20/14 Cal Row (14/10 Cal Bike)
– 3-6-9-12-15… HSPU
Mobility:
– Thread the Needle/Twisted Cross
– Spiderman/Pigeon
3 Rounds:
– 10 Banded Good Mornings
– 10 V-Ups
– 5 Inch Worms w/ Push Up
Should be heavier than 2 weeks ago
400m run
15 Box Jumps 30"/24"
15 Weighted Sit-ups 50/35
15 Chest to bar pull-ups
2 Rounds:
– 20-30 sec HS Hold on wall
– 10 KB Swings
– 10 KB Goblet Squats
– 5 Inch Worms into Yoga Push-Up
Group BB Warm Up
– DL, HPC, FS, PP
– Still sub maximal effort
– 8 20 sec on/10 sec rest rounds per movement
– 8 full rounds of each movement before moving on to the next
– Score is lowest amount of reps completed of each movement
200 Meter Run, 30 Squat Cleans (95/65)
200 Meter Run, 30 Squat Cleans (115/80)
200 Meter Run, 30 Squat Cleans (135/95)
200 Meter Run, 30 Squat Cleans (155/105)
200 Meter Run, Max Squat Cleans (185/135)
Score is total cleans
2 rounds:
– 25 Jumping Jacks
– 10 Ring Rows
– 10 Lunges w/ OH Reach
– 10 V-Ups
Group Burgener Warm-Up
– 21 Russian KB Swings 72/55
– 15 V-Ups
– 7 Strict Pull Ups
Dynamic Warm-Up
Movement Demo
Setup & Few Reps of Each Movement
Foam Roll – Glutes/Hams/Quads/T-Spine/Lats
2 rounds:
– 5 kang squats (empty BB)
– 5 snatch grip push press (from back rack)
– 5 Overhead Squats
Mobility-
– Twisted Cross/Thread the Needle/Spiderman
2 Rounds:
– 10 Band Pull-aparts
– 10 Walking Lunges
– 10 Yoga Push Ups
– 10 Bent Over KB Rows (ea arm)
– Scale ring row as needed to perform 8-12 reps per set
– Rest as needed (1-2 min) before next bench set
— Alternate front rack side held (left/right) for second round
– Sub-maximal effort
– Challenging but the goal is 0 failed reps