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#2 BG Tuesday Aug 20th

MOBILITY

Trap Mash (Lacrosse Ball) - 1:00 Each Side
Seek out the tight spots here, and steadily increase pressure with our bodyweight. With a locked our elbow, mobilize by raising the arm overhead and back to the floor. Aim to bring the bicep as close as we can to the ear, and pause at the limit of our range of motion. Over the course of the 1:00 on each side, move the ball around slightly to seek our more tight spots.

Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Childs Pose on Box - 1:00
Slowly allow our chest to sink lower, as we keep the arms locked out. Although we can relax our midsection to some extent, don't allow a full disengagement here. At that point, we are stretching our the abdominals, and not the shoulders. Play around with different hand placements, with a narrow grip being the most aggressive.

Banded Shoulder Distraction - 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Laying Front Rack Stretch - 1:00
Elbows as far out in front of you as possible, and then work them in close together. Imagine turning everything off in the shoulders and triceps, allowing the muscles to sink into the floor. The aim is to close the gap as much as possible between the armpits and the ground.

Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.

Couch Stretch - 2:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 each side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

CONDITIONING

3 Rounds

50 Wall Balls

500 M Row

Every 5 Min for 15 min

15 Deadlifts #275#185

30 TTB

60 Foot Handstand Walk

MAKING MUSCLE

3 Rounds

15 Prone Chest Supported Rows

20 Laying Face Pulls

30 Tricep Extensions (light: goal is joint health and pump)

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#1 BG Monday Aug 19th

MOBILITY

Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Pectoral Mash - 1:00 Each Side
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.

Thoracic Opener (Barbell)
Steadily lowering our hips towards the floor, move in with a snatch width grip. But as well, focus on external rotation and a locked out position overhead, truly focusing on position.

Banded Shoulder Distraction - 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Wrist Stretches
15-20 seconds in each position, twice through.

Banded Hamstring Distraction - 1:00 Each Leg
Attaching a band about hip level onto a stand or pull-up rig, step in with a single leg. Taking a few steps forward to create band tension on the lead leg, slowly hinge at the waist until we feel the stretch in the hamstring.

Couch Stretch - 2:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 each side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Dorsiflexion (Ankle)
A full minute over each foot, steadily working through both static and active ranges of motion.

ACTIVATION

2 Rounds

20 Banded Good Mornings

20 Walking Lunges with Samson Stretch

20 Hip Presses

60 Sec Plank

STRENGTH

Squat: Work to you best Single

Snatch: 1 Power snatch + 1 hang squat snatch + 1 Squat Snatch + 1 Hang Squat Snatch - Work to your best complex for the day.

CONDITIONING

30 OHS @155

25 Devil Press #50#35s

800 M Run

25 Devil Press #50#35

30 OHS @155

GYMNASTY

Muscle Up Cycling

EMOM For 10 Min

30% of 1 RM

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#45 Saturday Aug 17th

MOBILITY

Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Trap Mash (Lacrosse Ball) - 2:00 Total
With a locked our elbow, raise the arm overhead striving to keep the bicep as close to the ear as possible. Seek our right spots, moving the bar slightly around.

Banded Shoulder Distraction - 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.

Banded Hamstring Distraction - 1:00 Each Leg
Attaching a band about hip level onto a stand or pull-up rig, step in with a single leg. Taking a few steps forward to create band tension on the lead leg, slowly hinge at the waist until we feel the stretch in the hamstring.

Pigeon Pose – 2:00 each side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

STRENGTH

Power Snatch - Work to your best single

Panda Pull - Work to your best single

Snatch Pull (pause 3 sec at the knee) - Work to your best Single

CONDITIONING

“Lee”

In honor of Jerrid Lee, 27, of Clearcreek Township, who was killed in a traffic collision on February 28th, 2019.

Officer Lee leaves behind his wife, Katie, and their children, Annabelle and Bentley, as well as his parents, grandmother, and siblings.

“Lee”

Complete for time with weighted vest #22

400 M run 
50 Thrusters #45 
400 M run
75 Push ups 
400 M run
100 air squats 
400 m run

#44 BB Friday Aug 16th

MOBILITY

Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Banded Shoulder Distraction - 1:00 Each Side 
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Pectoral Mash - 1:00 Each Side 
Using a lacrosse ball or a foam roller if a ball is not available, get belly down with one arm behind your back. Bringing the arm behind you back opens up your chest and shoulder in order to allow the ball/roller to find tight areas. Gently move into position, targeting the chest, front of the shoulder, and where the two meet together.

Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.

Couch Stretch - 2:00 Each Leg 
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 each side 
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Dorsiflexion (Ankle) - 1:00 each side
With the heel flat, drive the knee over the toe. Where we'll feel the stretch depends on where we are the tightest. Some athletes will feel this towards the front of the shin, towards the ankle bone, with others feeling the stretch on the back of the leg towards the bottom (achilles and calf). There is no right or wrong here where we feel it. The goal is to drive the knee directly over our third toe (in line with the way we squat), while keeping the heel flat throughout.

ACTIVATION

2 Rounds

Bike 12 Cal + 15 Good Mornings

Bike 12 Cal + 15 GHD SU

Bike 12 Cal + Walkouts with spiderman and reach

STRENGTH

Pause Push Jerk - 6x3 @75-80% (pause in the power position for 2-3 seconds)

Supine Face Pulls (His hands are wrong, but I can’t find a video with them correct. Flip them so your palm are facing your face with the peak contraction) - 35-50 Reps

CONDITIONING

Every 4 Min for 16 min

500 M Row

10 Muscle Ups

Rest 10 Min

For TIme

3 Rounds

21 Deadlifts @225

15 Front Squats @185

9 Power Cleans and Jerks @135

Rest as needed

50 GHD SU

Comment

#42 BB Wednesday Aug 14th

MOBILITY

Trap Mash (Lacrosse Ball) - 1:00 Each Side
Seek out the tight spots here, and steadily increase pressure with our bodyweight. With a locked our elbow, mobilize by raising the arm overhead and back to the floor. Aim to bring the bicep as close as we can to the ear, and pause at the limit of our range of motion. Over the course of the 1:00 on each side, move the ball around slightly to seek our more tight spots.

Foam Rolling: Thoracic + Lats (Upper Back) - 3:00 Total
Thoracic - With the foam roller on the ground, wrap your arms as far around yourself as you can, as if you are hugging yourself. This will open up portions of the back that you can isolate pressure on with the foam roller. After 90 seconds with arms across your body, complete the 90 seconds with both arms extended above your head, elbows locked out and hands together.
Lats - Tight lats restrict high elbows in a front squat. Mobilize these by laying on your side with the foam roller high towards the armpit area. Pinning your lat to the foam roller, make large sweeping motions. 90 seconds on each lat to round out the 3:00.

Childs Pose on Box - 1:00
Slowly allow our chest to sink lower, as we keep the arms locked out. Although we can relax our midsection to some extent, don't allow a full disengagement here. At that point, we are stretching our the abdominals, and not the shoulders. Play around with different hand placements, with a narrow grip being the most aggressive.

Banded Shoulder Distraction - 1:00 Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Laying Front Rack Stretch - 1:00
Elbows as far out in front of you as possible, and then work them in close together. Imagine turning everything off in the shoulders and triceps, allowing the muscles to sink into the floor. The aim is to close the gap as much as possible between the armpits and the ground.

Foam Rolling – Quads and Adductors – 2:00
Start high towards the hip, and work down towards the knee (core to extremity). Mash the quads with a foam roller, slowly moving high at the hip flexor down towards just above the patella(knee bone). After a full pass, from hip flexor to knee, go high to low again but this time on the inside of your thigh (adductor). After a full minute on the first leg, change to the second.

Couch Stretch - 2:00 Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 each side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

ACTIVATION

3 Rounds

12 Single Arm KB Overhead Press

12 Suitcase DL

250 M Row

1 Round

3x Hip Flow (Walkout + Spiderman and Stretch + Samson stretch + baby maker + warrior pose)

STRENGTH

6X3 Box Squat @75 % (75% Bar weight 25% Band weight)

6 x 1 power clean + 1 Squat clean and Jerk - Work to best set of the day

3x15 Three Point Rows

CONDITIONING

5 Rounds For Time

500 M Row

15 Bench Press @BW

SUPPLEMENTAL

150 Elbow extensions (whatever and however you would like)

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