Friday, February 5th 2016

Warm-Up/Movement Prep:

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch

Rotational Lunge

 

Strength:

Snatch

Wave Loading Pattern

3 Waves, rest 1:30-2:00 between sets.

3 x @70%, 2 x @80%, 1 x @ 90%

Looks like, 3 Reps at 70% 1RM, 2 Reps at 80%, 1 Rep at 90%, then drop weight down to 70% and complete 3 reps, then 2 Reps at 80%, then 1 Rep at 90%, thus completing 2 waves.  Complete 3 waves total.

 

Conditioning:

3 Sets of:

250m Row @ >1:40/500m Pace

:30 Ring Support

 

Rest 2:00

 

3 Sets of:

15 Cals on AA Bike @ >400 watt Pace

:45 Wall Sit

 

Rest 2:00

 

3 Sets of:

10 Burpees

:30 Dead Hang on Rings