Friday March 26, 2021

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