Dynamic Mobility, Activation and Warm-Up
Band Distracted Hamstring Pulse x 15 pulses per leg
Leg Reach x 10 reps
and then …
Bear Crawl with Wrist Stretch x 30 seconds
Rockettes x 10 reps
and then …
Two sets of:
Rotational MedBall Throw x 10 reps (left side)
Rotational MedBall Throw x 10 reps (right side)
Medicine Ball Hamstring Curls x 10 reps
A.
35-49:
Complete wearing a 20/14 lbs weight vest:
Every 3 minutes, for 12 minutes, complete:
Bike Erg x 15/12 calories
Air Squats x 20 reps
Strict Pull-Ups x 3-5 reps
50+:
Every 3 minutes, for 12 minutes, complete:
Bike Erg x 15/12 calories
Air Squats x 15 reps
Strict Pull-Ups x 3-5 reps
B.
Five sets of:
Front Squat x 5 reps @ 65-75% or 1-RM
Rest 2 minutes
C.
2017 Age Division Bar Fight
35-49:
For time:
50 Chest-to-Bar Pull-Ups
40 Toes-to-Bars
30 Clean and Jerks (205/145 lbs)
50+:
12 Clean and Jerks (155/105 lbs)
Then, 2 rounds of:
15 Toes-to-Bars
12 Chest-to-Bar Pull-Ups
Then, 12 Clean and Jerks (155/105 lbs)
Time Cap: 15:00
Spend 5 minutes stretching your forearms and lats.