Dynamic Mobility, Activation and Warm-Up
Spend 2 minutes with the Thoracic Rotation Mobility Test
Spend 4 minutes rolling out the lats and retest.
Hamstring Pulse x 30 seconds per side
Cat/Cows x 15 reps
and finish with …
KB Complex (please use a light KB)
Around the Worlds x 10 reps each direction
Goat Baggers x 10 reps
Single Arm KB Swing x 10 reps + Single Arm Press x 5 reps
KB Swings x 10 reps
Push-Ups x 20 reps
A.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
B.
Five sets of:
Bench Press x 3 @ 75%
Rest 45-60 seconds
C.
35-49:
Every 7 minutes, for 21 minutes, complete (3 sets):
20 GHD Sit-Ups
15 Thrusters (115/75 lbs)
10 Bar Muscle-Ups
50+:
Every 7 minutes, for 21 minutes, complete (3 sets):
20 GHD Sit-Ups
15 Thrusters (85/55 lbs)
5 Bar Muscle-Ups
DMA Done
A. 75# split stance RDL
B. 115# bench press
C. modified – did push press instead of thrusters – all movements Unbroken all rounds
1:55, 1:56, 1:46
Optional:
A. 3 rounds for time:
50 DUs
50′ HS Walk (25′ down/25′ back)
3:25
Skipped bench to do on Friday.
2:12, 2:18, 2:24.
Very fast!