Dynamic Mobility, Activation and Warm-Up
Two sets of:
45 seconds Band Assisted Lat Stretch
(right)
45 seconds Deep Squat Progressions
45 seconds Band Assisted Lat Stretch (left)
45 seconds Prone PVC Pipe Pass Thrus
10 Kettlebell Swings
10 Goblet Squats
10 Single Arm Press (5 per side)
Rest as needed
Shoulder Prehab
Two sets of:
5 Incline DB Y Raises
5 Incline DB T Raises
5 Incline DB I Raises
Rest as needed
A.
Every minute, on the minute, for 5 minutes:
Power Clean x 5 reps @ 60-70%
Rest until the clock reaches 6:00, and then …
Every minute, on the minute, for 3 minutes:
Power Clean x 3 reps @ 75-80%
Rest until the clock reaches 10:00, and then …
Every minute, on the minute, for 5 minutes:
Power Clean x 1 rep @ 83%+
B.
35-49:
As many rounds and reps in 12 minutes:
12 Power Cleans (135/95 lbs)
12 Box Jump Overs (24/20″)
12 Strict Handstand Push-Ups
Rest 5:00, and then …
For time:
30-20-10
GHD Sit-Ups
Assault Bike Calories
50+:
As many rounds and reps in 12 minutes:
12 Power Cleans (95/65 lbs)
12 Box Jump/Step Overs (24/20″)
6 Strict Handstand Push-Ups or 12 Strict Handstand Push-Ups to 5″ riser
Rest 5:00, and then …
For time:
20-15-10
GHD Sit-Ups
Assault Bike Calories
Prehab shoulder work first
Skipped A
B. Did cleans, BJO and V-ups instead of HSPU
6 rounds
Then AB and GHD got screwed up since we only have 1 GHD – had to wait abou a minute between sets
7:27
A. 125x 5’s, 150 x 3’s, 165 x 1, 170 x 1, 175 x 1, 180 x 1, 185 x 1, 190 x 1 (kept going up cause they felt really good today.)
B. 6 + 7
8:04 (echo)
I was going to do the rowing for a 2nd session, but I think I’m pooped from the cleans today!
DMA done
A. Power Clean Emom:
5x 110#x5
3x 135#x3
5x 155#x1
B1. 12 min amrap:
2 reps shy from 5 full rounds
(did box jumps instead of box jump overs)
B2. 30-20-10:
Used Rogue Echo Bike
7:55
DMA ✅
4 RFT: 8:02
12 Boxjump overs
15 goblet squats 24kg
12 cal row (DU’s bothered my shoulder)
5min rest
Then: 7:23
30-20-10
GHD sit-ups
Cal a$$ bike