Morning Session
A.
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side
and then...
Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side
and then...
One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction
and then...
Upper Body Warm-Up Series x 10 reps each
B.
Two-Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled, can be done from the floor or off a wall if needed)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 10 reps (Light)
Rest 60 seconds
C.
Three sets of:
Low Back Pause Squat x 2-3 reps @ 4211
Rest 3 minutes
D.
Two to Three sets at game speed of:
6 Front Squats (95/65 lbs)
6 Toes-to-Bar
6 Thrusters
Rest 30 seconds
4 Front Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
4 Thrusters
Rest 30 seconds
2 Front Squats (95/65 lbs)
2 Bar Muscle-Ups
2 Thrusters
Rest as needed
E.
10-12 Minutes of Easy Assault Bike
=======================================
Evening Session
A.
10 minute of low-intensity Assault Bike @ 70%
and then...
Dynamic Range of Motion Series
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then...
Two sets of:
2 Minutes of Assault Bike @ 60-65 RPMs
10 Push Ups
Finish with...
3-5 Sets of:
30 Seconds of Assault Bike @ 90+%
60 Seconds Rest
B.
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by...
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by...
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
One set:
5 reps of each, three times through the complex with an empty barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
C.
In 10 minutes build to your opening weight for the complex:
Deadlift + Clean + Hang Clean + Jerk
Followed by. . .
At game speed
6 Front Squats (95/65 lbs; 55+: 65/45 lbs)
6 Toes-to-Bar
6 Thrusters
Rest 30 seconds
4 Front Squats (95/65 lbs; 55+: 65/45 lbs)
4 Chest-to-Bar Pull-Ups (55+: Chin-over-the-Bar Pull-Ups)
4 Thrusters
Rest 30 seconds
2 Front Squats (95/65 lbs; 55+: 65/45 lbs)
2 Bar Muscle-Ups (55+: Chest-to-Bar Pull-Ups)
2 Thrusters
Rest 90 seconds and then. . .
Deadlift + Clean + Hang Clean + Jerk @ opening weight (optional)
D.
21.3 & 21.4
====================
21.3 = 10:47
21.4 = 265 lbs
