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Thursday July 26, 2018

22
Jul

Thursday July 26, 2018

Mobility/Activation:

3rds of

30 sec hollow hold

15 banded good mornings

50ft banded monster walk

 

Strength/Skill:

All Items below should be around an RPE of 7-8, time cap 18 min on accessory work

3rds of each (complete section 1 before moving to section 2)

1a. Bent over double kb row x8

1b. half kneeling bottoms up kb press x6 (each side) ***if athlete can’t do bottoms up, they may perform regular half kneeling kb press x8

 

2a. single kb bulgarian Split Squats x6 each leg

2b. single kb single leg RDL x8 each leg

 

After each 1a/1b or 2a/2b set perform 10 hollow rocks

 

Conditioning:

For time

250m Row

10 burpees over the rower (must face the rower)

500m Row

15 burpees over the rower (must face the rower)

40 wall balls

15 burpees over the rower (must face the rower)

500m Row

10 burpees over the rower (must face the rower)

250m Row

 

***Athletes can sub 300m run for 250m row, 400m run for 500m row, and burpees over a 45lb plate for burpees over the rower, however the row is preferred***

 

 

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