Daily Archives: 04/04/2017

Wednesday 4.5.17

Mobility/Stability Warm-up.
A1. Adductor Roll w/Ball smash – 30 sec roll, 30 sec smash per side
A2. Wall squat stretch – 1-2 min total
A3. Lateral lunge w/banded overhead reach – 10 reps per side
A4. Squat hold w/ Belly Breathing – Hold for 10 seconds at a time, repeat 3-5 sets.
B1. Side Plank with light Bottoms-up-kb-hold 4x 20 Seconds each side
B2. Banded Glute Bridge Reps *See Video 4×20 Seconds

Conditioning.
In teams of 2, For time:
20-18-16-14-12-10-8-6-4-2 of:
Cal Row
Hang Power Clean, 135/95 – 115/85 – 95/65
Double-unders – Lateral Plate Jumps

Rest 3 min

2-4-6-8-10-12-14-16-18-20 of:
Cal Row
Hang Power Clean
Double-unders – Lateral Plate Jumps
*Split reps as needed between teammates
*30 min cap

Weakness Work.
None

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Competitor

*Week 1*
Day 3

Mobility/Stability Warm-up.
A1. Adductor Roll w/Ball smash – 30 sec roll, 30 sec smash per side
A2. Wall squat stretch – 1-2 min total
A3. Lateral lunge w/banded overhead reach – 10 reps per side
A4. Squat hold w/ Belly Breathing – Hold for 10 seconds at a time, repeat 3-5 sets.
B1. Side Plank with light Bottoms-up-kb-hold 4x 20 Seconds each side
B2. Banded Glute Bridge Reps *See Video 4×20 Seconds

Conditioning.
In teams of 2, For time:
20-18-16-14-12-10-8-6-4-2 of:
Cal Row
Hang Power Clean, 135/95
Double-unders

Rest 3 min

2-4-6-8-10-12-14-16-18-20 of:
Cal Row
Hang Power Clean, 135/95
Double-unders
*Split reps as needed between teammates
*30 min cap

Grip Strength.
For time:
400m Farmers Carry (pinching plates)*
Rest 3 min
250m Farmers Carry (pinching plates)*
*Pinch 3 – 2 1/2# plates with fintertips in each hand

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