Friday 7.28.17

Strength

3 x 3:00 Rounds
5 Strict Press (95% of 5RM)

 

Conditioning

For Time
21 Dumbbell Thrusters (heavy)
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run

Post weight used and time to comments

 

Mobility/Stability

T-spine: First Rib Mobilization (SL 246)

 

Accessory Work

3x12 Seated Rows with Band

Thursday 7.27.17

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STRENGTH

20:00 to establish a 1RM Back Squat
Then, 3x5 @80% of 1RM

 

Accessory Work

3x10 Pistols per leg
3x20 Band Pull-throughs
3x20 Banded AbMat Sit-ups

 

Mobility/Stability

1x5 Wall Slides
Shoulder: Standing Anterior Compartment Smash with LX Ball against Rack (SL 265)
Shoulder: Barbell Smash (SL 266)
2x5 Wall Slides

Wednesday 7.26

Skills and Drills

Pose Running

 

Conditioning

3 Rounds for Reps
0:00-2:00 400m Run, then Max Double Unders
2:00-3:00 DB Push Jerks (50/35)
3:00-4:00 Pull-ups
4:00-5:00 DB Hang Squat Cleans (50/35)
5:00-10:00 REST

Post weight used and total reps to comments

 

Mobility/Stability

Hip: Banded Distraction (SL 305)
Core: Lateral Side Opener on Medicine Ball (SL 293)
2x10 Prone Leg Raises per side

Tuesday 7.25.17

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Speed Strength

8 x :50 Rounds
3 Banded Push-ups (Slightly less band than last week)

 

Partner Conditioning

6 Rounds for Time
40 AbMat Sit-ups while partner holds a Plank
1000m Row
*Alternate with partner as needed

Post time to comments

 

Mobility/Stability

Calf: Medial Shin Tack and Floss (SL 369)
Calf: Lateral Anterior Compartment Smash (SL 371)
2 x 50' Walks with :02 Pause on each step.

Monday 7.24.17

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Speed Strength

12 Sets (:50 Rounds)
2 Box Squats @ 55% of 1RM (5% more than last week)

 

Conditioning

Double "Grace"
60 Clean and Jerks (135/95/60% of 1RM)
*No dropping bars

Post weight used and time to comments

 

Mobility/Stability

Shoulder: Overhead Tissue Smash (SL 255)
Shoulder: Rotator Smash and Floss (SL 250)
2x10 (Left and Right) of Quadraped Arm + Opposite Leg Raises