Wednesday, June 28, 2017

2 Sets:

• Banded Glute Activation Series x 10 ea.
• Elbow on Knee External Rotation x 10 ea.
• Heels on Bench/Box Hip Bridge x 12-15
• Side Lying DB Lateral Raise x 10 ea.
• Plank Hold x 20 Seconds
• Side Plank Hold x 20 Seconds Each

Strength:

Skill:

• 2-4-6-8-10 DB Thrusters (Choose weight, climb ladder as far as possible)
• 2-4-6-8-10 Knee to Elbow (Climb ladder as far as possible)

*20 yard Plate Push Between Sets

• Mobility

2 Sets:

• Banded Glute Activation Series x 10 ea.
• Elbow on Knee External Rotation x 10 ea.
• Heels on Bench/Box Hip Bridge x 12-15
• Side Lying DB Lateral Raise x 10 ea.
• Plank Hold x 20 Seconds
• Side Plank Hold x 20 Seconds Each

Strength:

Skill:

• 2-4-6-8-10 DB Thrusters (Choose weight, climb ladder as far as possible)
• 2-4-6-8-10 Knee to Elbow (Climb ladder as far as possible)

*20 yard Plate Push Between Sets

• Mobility

2 Sets:

• Banded Glute Activation Series x 10 ea.
• Elbow on Knee External Rotation x 10 ea.
• Heels on Bench/Box Hip Bridge x 12-15
• Side Lying DB Lateral Raise x 10 ea.
• Plank Hold x 20 Seconds
• Side Plank Hold x 20 Seconds Each

Strength:

Skill:

Minute 1 = 1 Back Squat @ 92% +50 double unders
Minute 2 = 25 yard Sled Sprint
+ 7 Stone to Shoulder 150/100
Minute 3 = REST
Minute 4 = REST

Start light, build to a moderately heavy set for your thirds set. Use the same weight for the step ups and the upright rows.

• 12 alternating Front rack box step ups
• 6 Upright rows
• RDL x 5 @ 60-70% of 1RM Back Squat
• 60m 1 arm farmer carry
• 12 alternating Weighted Kossacks