• Performance-4.28.17

    3 minutes of z1 work
    +
    7-9 minutes of mobility / activation work
    *ankles, hips, t-spine, shoulders, lats
    *foam roll lats
    *lacrosse ball scap
    *lacrosse ball pec
    *foam roll hamstring down to calves
    *side lying db ext. rot. x 10/side
    *half kneeling bottoms up press
    *single leg RDL x 10/side
    *single leg balance (scale or hold)

    then

    A1 Mid Grip RDL @ 33×1 x 8×3, rest 30 sec.
    A2 Bench press @ 6xx1 @ 70% x 3×3, rest 0 seconds
    A3 Bench press @ 70% x 5 dynamic lifts x 3, rest 30 sec.
    +
    4 rounds for time
    12 DB push jerks, 50/35#
    15 knees to elbow
    18 box jumps w/ step down, 24/20″

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