Lower Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hips, TFL LAX BALL: Lats, Piriformis, Hamstrings Mobility: Posterior Chain Mobility (or) Stick Mobility (if available) Hip Activation: Corrective Hip Activations (if needed)

Vipr SLDL to Loaded Hip-Lock Reach

2 x 5

Deadbug KB Pullover

2 x 5

Quadruped Hip CAR's (w/ External Feedback)

2 x 5 @ 5

Dynamic Glute Bridge Switches

3 x 4

Band Resisted Kneeling Jump

3 x 3

Band Resisted Heiden Jumps

3 x 3

Cont. Lateral High Hurdle Jumps

3 x 5

Deficit Sumo Deadlift

3 x 5 @ 50, 60, 70 %

Swiss Ball Pike Rolls

3 x 8

Sumo Deadlift

4 x 3

Sumo Deadlift

3 x 1 @ MAX lb

Deadlift

1 x MAX @ 80 %

Squat Clean + Pause @ Bottom

3 x 3

Block Clean (High Blocks)

3 x 2

Power Clean

3 x 2

Snatch Grip Deadlift

3 x 6

FRC: Quadruped Hip Extension PAILS / RAILS

3 x 2 @ 10

Adductor Side Plank (TRX) + PSOAS March

3 x 10

Bulgarian Split Squat

3 x 10

Back Extension

1 x 50

Rowing

125, 250, 500, 1000

Legs Up The Wall Flexibility Routine

1 x 5:00

Upper Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Triceps, Pec Minor, Traps Mobility + Scap Activation: Banded Shoulder Mobility

Scapular Rotations x10 ea. (fwd/bwd) Hanging Figure 8's x3 Strict Hanging Leg Lifts x10-15 Final Set: 60-second bar hold, performing all 3 variants without dropping from the bar.

Band Assisted Plyo Push-Up

4 x 10

Prone Overhead Dowel Isometric Hold

3 x 30

1-Arm KB overhead press

3 x 5 @ 50, 60, 70 %

Overhead Strict Press

4 x 3

Overhead Strict Press

3 x 1 @ MAX lb

Overhead Strict Press

1 x MAX @ 50 %

Power Jerk

3 x 5

Split Jerk

3 x 3

Clean & Jerk

3 x 2

Weighted Chin Ups

3 x 6

Floor Press

3 x 6

2-KB Hi-Low Carry (Overhead)

3 x 20

Hollow Body Flutter Kicks

3 x 30

Incline DB Row

3 x 12

Incline DB Bench Press (Alt. @ Top)

3 x 8

Push-Up

1 x 100

TRX Inverted Row

1 x 100

Tactical Lungs - 5 Min Mile Routine (Leg 3)

Leg 1: Run 1 mile at a 7min per mile pace. Leg 2: Run (x4) 400m sprints at max pace. In between each 400m sprint, recovery jog for 400m. Evolution total: 3 miles Log your competition time for the entire evolution in the leaderboard.

Full Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Glute/Hip, Groin, Lats Trigger Point: Calf, Piriformis, IT-Band, Lats Mobility: Full Body OLY Warmup Correctives: (Athlete Specific)

Stick Mobility: Slap Shot Drill

2 x 4 @ 15

Yoga Pose: "Wheel Pose"

2 x 1 @ 60

1-KB Sots Press

2 x 5

OLY: BB Warmup (Clean Series #3)

Perform the circuit as your OLY technique primer + ADW. KB Windmill x5 reps ea. Half-Kneeling KBBU SA OH Press x 5 reps ea. BB Sots Press x 5 reps Perform 2 rounds.

Jerk Balance Complex

3 x 2

Tall Kneeling Jammer Throws

3 x 6

Squat Clean + Eccentric Front Squat

3 x 4

Shankle Complex

3 x 1

Clean & Jerk

10 x 2 @ 60, _ , _ , _ , _ , _ , _ , _ , _ , 80 %

TRX Straddle Up to Handstand Press

2 x 30

Hanging Knee Raise

2 x 10

L-Sit KB Twist & Press

2 x 10

Supine Windshield Wipers

2 x 8

Swiss Ball Deadbug

3 x 6

Toes to Bar

3 x 10

Grace

30 reps for time Clean and Jerk 135/95#

Lower Body Flexibility Flow (5 Minutes)

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch

Upper Body Movement Prep

Superband Shoulder Mobility x2 minutes Superband Pull-Aparts x20 reps KBBU Screwdrivers x10 reps ea. Mini Band Shoulder External Rotation x20 reps Superband Pass-Throughs x10 reps

Decline Bench Press

6 x 6

RFE Dynamic Quad Stretch

5 x 60

3-Position Isometric Pull-Ups

3 x 5

Half-Kneeling DB OH Press

3 x 12

Dip

3 x MAX

Hanging Knee Raise

1 x 100

DB Fly

4 x 10

DB Tricep Extension

4 x 10

DB Bench Press

4 x MAX

Machine Chest Supported SA Row

4 x 10

Machine Chest Supported Row

4 x MAX

Single Leg Squat to Bench

3 x 10

Seated DB Bicep Curls

3 x MAX

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Lower Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hip, Groin LAX Ball: Lats, Piriformis, Hamstrings Mobility: Banded Anterior Hip Mobilizations (kneeling & standing) Hip Activation: Corrective Hip Activations (if needed)

FRC: Quadruped Hip IR LIFT-OFF's

2 x 5 @ 3

Spring Ankle Position #4 (Level 1 Load: BW)

2 x 30

Cont. Lateral High Hurdle Jumps

2 x 5

GHD Hip Extension

2 x 10

Hang Power Snatch

2 x 4

Block Power Snatch (Low Blocks)

3 x 4 @ 55, _ , 80 %

R.S.I. Depth Jump Test

3 x 2

Banded Sumo Deadlift

10 x 2 @ 75 %

Squat Clean Complex 1

6 x 3 @ 75 %

SSB Good Morning (Front Banded)

4 x 5

Vipr SLDL to Loaded Hip-Lock Reach

3 x 4

Pallof Lift + Lateral Lunge

3 x 6

Swiss Ball PSOAS March

3 x 6

Glute-Ham Raise

4 x 3

Active Hamstring Stretch

4 x 10

SSB Power Step-Up + Knee Drive

2 x 5

"Pop-Skip-Float" + Knee Drives (Vertical Emphasis)

2 x 20

Front Harness Belt Squat

4 x 15

Mini Band Glute Bridge Marching

1 x 50

Timed Intervals

Perform each exercise & rest for 45-60 seconds in between each exercise. Complete 3-6 Rounds for conditioning. Sandbag Reverse Lunge + Rotate x5 ea leg. Deadball Good Morning Jumps x10 KB Swings x30 reps

Legs Up The Wall Flexibility Routine

1 x 10:00

Upper Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine/Back, Pec Major, Triceps LAX Ball: Lat/Rotator Cuff, Triceps, Front Delts Mobility: Banded Shoulder Mobility

Upper Body Movement Prep

Prone Dowel Lift to Press x10 Band Assisted Front Lever x10 Rotational 1-Arm KB Swings x15 ea. Tall Plank Mini Band 3-Way Shoulder Taps x3 (3 taps) ea. (alternating) Mini Band Shoulder External Rotation x20

Reverse Band Incline Bench Press

4 x 4 @ 55, _ , _ , 80 %

Hang Clean + Power Jerk

4 x 4 @ _ , _ , _ , 75 %

Banded Incline Bench Press

10 x 3 @ 75 %

Banded OH Pin Press

6 x 3 @ 75 %

Jammer Arm Floor Press

4 x 4

Rotational Med Ball Shotput

3 x 8

Half-Kneeling Stability-Bar CHOP

3 x 10

TRX Straddle Up to Handstand Press

3 x 30

Wide Grip Pull Ups

4 x 10

Chest-Supported DB Row

4 x 10

KB Snatch

2 x 20

Half-Kneeling Single Arm Cable Row

2 x 10

Lying Cable Face Pull

2 x 20

DB Density Pyramid

Rep Scheme: 8/10/12/15/12/10/8 Perform the rep scheme listed above for each exercise without stopping. As the reps increase, lower weight selection. As the reps decrease, increase in weight selection. Perform the density pyramid for time & log your completion time.

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Upper Body Movement Prep

Superband Shoulder Mobility x4 minutes Superband Pull-Aparts x20 Plank Opposites x10 ea. Mini-Band Shoulder External Rotation x20 Quadruped Mini-Band Fire Hydrants x20 ea.

Cindy

As many rounds as possible in 20 min 5 Pull-ups 10 Push-ups 15 Squats Log your competition time in the leaderboard.

Parallette L-Sit Hold

3 x 30

Lying Leg Raises

3 x 15

Ab Wheel

3 x 10

Banded Tricep Pushdown

1 x 100

Exercise Band Bicep Curls

1 x 100

KB Arm Bar

2 x 45

Prone Scorpion

2 x 5