#15
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.
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.
ACTIVATION
3 Rounds
.5 Mile Bike
15 Jump Squats
15 GHD Sit Ups
: 30 Sec Spiderman and Reach
: 30 Sec Baby makers with warrior pose
STRENGTH - Squat
4x4 @ 82.5%
STRENGTH ACCESSORY
-Rest as need between the movements
3x10 Goblet Squat with 2 Sec Pause in the bottom
3x15 Back Extensions or (reverse hypers @50% of back squat weight) if you have a RH use that.
CONDITIONING
Pick the other option…see what I did there =-)
Option 1
4 Min ME KB Power Snatch
4 Min ME Distance Run
4 Min ME Burppees to 6’ Target
x2
Option 2
400 M Run + 12 Muscle Ups
400 M Run + 18 TTB
400 M Run + 24 CTB
x 2
#14
Make Sure To Record Your Session In The Coments.
ACTIVATION
300 - 500 M Row
Then 2 Rounds
15 Hollow Rocks
15 Hip Presses with Pause
:30 Sec Baby Makers + Warrior Pose
:30 Sec X-Walks
3 Rounds
12 KBS
12 Cossack Squats
:30 Sec Banded Shoulder dislocate
STRENGTH
Squat Snatch from the Power Position - Drop and Reset
4x3 @ 40%-60%
Then Every 2 Min for 12 Min
2 Hang Squat Snatches @85% - With Drop and Reset
STRENGTH SUPPLEMENTAL
A1) 3x10 KB RDL - Rest as Needed
A2) 3x5 KB Sotts Press - Rest as Needed
STRENGTH ACCESSORY
4x2 Deadlift - Perfect form - Drop and reset, load based on feel
CONDITIONING
Option 1
4 Min ME KB Power Snatch
4 Min ME Distance Run
4 Min ME Burppees to 6’ Target
x2
Option 2
400 M Run + 12 Muscle Ups
400 M Run + 18 TTB
400 M Run + 24 CTB
x 2
#13
Make sure to keep up your tissue work with the foam roller noted in post #1 and #2
ACTIVATION
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Baby Makers
3 Rounds
20 BW Walking Lunges
15 Shoulder Taps (inverted)
10 Box Jump and Step Downs
PRE-FATIGUE
A1) 3x10 Back Rack Walking Lunges (5 per leg) - #225#185
A2) 3x10 Handstand Push Ups on #25 plates
Rest as needed between exercises.
STRENGTH
Back Squat
5x5 @ 72.5% 1Rm
Bench Press - Use a medium grip. Hands inside the power rings
5x5 @80% 1RM
CONDITIONING
Every 3 Min complete one round
10-8-6-4-6-9-10 Overhead Squats #205
1 Max Effort set of muscle ups
(Round 1 & 2 example: On the 0:00 complete 10 Overhead Squats and one max effort set of muscle ups. On the 3:00 Complete 8 Overhead Squats and one Max effort set of Muscle ups…)
#12
HAPPY SATURDAY =-)
ACTIVATION
2 Rounds:
:30s Spiderman + Reach
10 Hollow Rocks
10 Pausing Glute Bridges
:30s Russian Baby Makers
3 Steady Rounds
12 Empty Bar Press
15 Russian KB Swings
18/10 Calories on AAB
STRENGTH - Clean & Jerk
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
THEN
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS
CONDITIONING
3 Rounds
15 Deadlift 225/155lbs
50′ Hand Stand Walk
15/12 Calorie Row
12 Minute Cap
MIDLINE
10 Min AMRAP
100 M Sandbag Carry (AT LEAST !00 lbs)
12 Cross Body TTB
20 Sledge Hammer Strikes
#11
ACTIVATION
On the 2:00 x 18:00 (3 Rounds):
Minutes 1+2 - 30/24 Calorie Row
Minutes 3+4 - 40 Double-Unders + 15 Wallballs + 5 Strict Pull-Ups
Minutes 5+6 - 18 GHD Sit-Ups + 18 Banded Good Mornings
PRE-FATIGUE
Box Squat - 3x10 at 40%
Glute Ham Raise - 3x6 BW
STRENGTH
Back Squat - 3x3@85%
CONDITIONING
5 Rounds
8 Squat Snatches #135/95
200 M Run
1 Min Max Rep TTB
200 M Run
LACTIC BATTERY
8x:15 sec AB Sprints - 2 min Rest per round
#9
Hit those mobility concepts in #1 if you need to!
ACTIVATION
2 Rounds
:20 Sec Plank + 5 Russian Baby Makers
: 20 Sec Sit Ups + 10 Spiderman + Reach (5/side)
:20 Sec Floor Wipers + 15 Glute Bridges
3 Steady Rounds
20/12 Calories on AAB
20 Alt Jumping Lunges
10 Strict Ring Dips
PRE-FATIGUE
A1) 4x6 (3 per leg) Front Rack Lunges #185#135 - Lunge forward return to your feet under you then lunge backward return to you feet under you. That is one rep.
A2) 4x30sec Plank - add weight if you would like =-)
STRENGTH
Back Squat 4x4@80%
CONDITIONING
Ski Erg 8:00 Max distance - 4 min rest - 8 Min Max distance
CONDITIONING
7 Rounds
7 Power Cleans #185#125
3 Muscle Ups
11 Cal Bike