Max’s Road to Recovery (Phase 2 / Week 4 / Day #25)

am
Hike 5-10 miles.
Stretch 10-15 minutes when finished
pm
Foam Roll
Monostructural Movement
Active Warmup
Dynamic Warmup
Joint Mobility
Muscle Activation
Core
– Hyper Row w/Plate 3×10
– Seated Twists 3×10
Balance Warmup
Functional Movement
– Bar Warmup
Reactive Warmup
Resistance Training
– Chin Ups 3×10
– Dive Bomber Push-Ups 3×10
– Supine Bar Row 3×10
– Dips 3×10
– Body Bridges 3x30sec.
– Transverse Lunge 3x10ea.
– GHD Side-Bend 3x10ea.
– Knees-to-Elbows 3×10
– Lateral Band Walks 3x10ea.
– Band Int/Ext Rotators 3x10ea

Max’s Road to Recovery (Phase 2 / Week 4 / Day #24)

Foam Roll
Core
– Lever Abdominals w/straight arms 3x10sec.
– Prone Plank 3x10sec.
Functional Movement (Lift Bar Only – No Weight)
– Sn Deadlift+HMS+SP+OHS+Sotos Press 1x5ea.
– MS+PSB+OHS+Sotos Press 1x5ea.
– HSP+PS+HS+Sn Land+Sn Drop 1x3ea.
– SP+HPS+HDS+SB+HSB 1x3ea.
– Deadlift+HMC+FS+Press 1x5ea.
– MC+DFS+PP 1x5ea.
– HCP+PC+HC+PJ 1x3ea.
– CP+HPC+HDC+PJ+Jerk 1x3ea.
Resistance Training Program
– KB Lateral Squats 3x10ea.
– KB RDL w/High Pull 3×10
– KB Renegade Row 3x10ea.
– KB Floor Press 3×10
– KB Strict Press 3×10
– KB Farmers Walk 3x20yrds.
– Turkish Sit-Ups w/KB 3x10ea.
– KB Rotational Curls 3x10ea.
– KB OH Tricep Extensions 3x10ea.
– DB Int/Ext Rotators 3x10ea.

Max’s Road to Recovery (Phase 2 / Week 4 / Day #23)

Foam Roll
Dynamic Warmup
– 4 Way Skips 1x10ea.
– Skip for Height 1x10ea.
– Skip for Speed 1x10ea.
Technique Development
– Snatch Deadlift+HMS+SP+OHS+Sotos Press 1x5ea.
– MS+PSB+OHS+Sotos Press 1x5ea.
– HSP+PS+HS+Sn Land+Sn Drop 1x5ea.
– SP+HPS+HDS+SB+HSB 1x5ea.
Resistance Training
– Muscle Snatch 5×5/45-60%
– Power Clean+Push Jerk 5×3/45-60%
– Clean 5×3/60-80%
Plyometrics
– Drop Squat 3×8
– Box Jump 5-7×2
– Lateral Box Jump 3x6ea

Max’s Road to Recovery (Phase 2 / Week 4 / Day #22)

Foam Roll
Monostructural Movement
Active Warmup
Dynamic Warmup
Joint Mobility/Lengthening
Muscle Activation
Core
– Hyper Extensions 3×10
– Supine Extended Hold 3×10
Functional Movement
– Bar Warmup
Reactive Warmup
Resistance Training
– Back Squat 3×10
– Deadlift 3×10
– BOR 3×10
– Bench Press 3×10
– Barbell Shrugs 3×10
– Strict Press 3×10
– Bicep Curls w/Bar 3×10
– Skull Crusher 3×10
– Rear Deltoids w/Plates (thumbs in) 3×10
– Slide Board Abductors/Adductors 3×10
– Band Int/Ext Rotators 3x10ea.