Max’s Road to Recovery (Phase 1 of 2 / 5 Weeks Out from Nationals / Day #105)

Am or Mid-Day WO
Foam Roll 5min
Warm up (10-15mins)

Monostructural Movement

-Chinese Warm Up
Active Warmup

-Supine Scorpion 5ea.
-Prone Scorpion 5ea.
-Leg Pendulum 5ea. way
-Pass Thrus 20
Dynamic Warm up

-Spiderman Lunge 5ea.
-2 Hand 1 Foot Reverse Lunge 5ea.
-High Knee+Lateral Spiderman 5ea.
Joint Mobility

-KB Shoulder Pendulum 10rotations ea. dir.
-Prisoner Walk 10ea. way
Muscle Activation

-Therapy Squats 8 w/3-1-2 tempo
-Scapula Pull Ups 10
-Scapula Dips 10
Core

-Rockers 30
-Oblique Plank 30sec. ea.
Functional Movement

-Bar Warm up
-Deadlift+HMC+FS+Press 10ea.
-MS+HPS+PSB+SB+Soats Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 3ea.
Resistance Training

– *3 Pos Snatch (1/4-1/2-Full) 3ea@50%, 2ea@55%, 1ea@60%
-* 3 Pos Clean(1/4-1/2-Full) 3ea@50%, 2ea@55%, 1ea@60%
-Back Squat + Deep Squat Box Jump 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1+1@85%, 1×3+3@90% or 3×1+1 w/ 10-20 second cluster @90%
-Block Mid-Thigh Clean Pull + Ball Slam 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1+1@85%, 1×3+3@90% or 3×1+1 w/ 10-20 second cluster @90%
-Bent Over Row + Scoop Toss 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1+1@85%, 1×3+3@90% or 3×1+1 w/ 10-20 second cluster @90%
-Pull Ups Or Chin Ups 3×10
-Push Up 3×10
-Reverse Hyperextensions 3×10
-Rockers 3×10
-Full GHD Sit Ups 3×10
-Russian Twists 3x15ea
-Oblique Dips 3×15
Cool Down (5-10mins)
Static Stretching

Max’s Road to Recovery (Phase 1 of 2 / 5 Weeks Out from Nationals / Day #104)

AM WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
15-20min Cardio @ 50-60%

Cool Down (5-10mins)

Static Stretching Routine

Mid-Day WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
-Chines Warm Up

Functional Movement
Bar warmup
-Sn. Deadlift+HMS+SP+OHS+Zotes Press 5ea.
-MS+PSB+OHS+Zotes Press 5ea.
-HSP+PS+HS+Sn. Land+ Sn. Drop 3ea.
-SP+HPS+HDS+SB+HSB 3ea.
-Deadlift+HMC+FS+Press 5ea.
-MS+HPS+PSB+SB+Soats Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 3ea.

Resistance Training (20-30mins)
-Rack Press 3/45%, 3/55%, 3/65%, 3×3/70%,
-Snatch 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1-2@80%
-Clean & Jerk 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1-2/80%
-Jobs Circuit #1 w/2.5-10lbs
-Bent Arm Lateral Shoulder Raise 3×10
-Seated Bent Over Rear Delt 3×10
-Racked Barbell Seated Military (Only go to head.) 3×10

Cool Down (5-10mins)

Static Stretching Routine

Max’s Road to Recovery (Phase 1 of 2 / 5 Weeks Out from Nationals / Day #102)

AM WO
Monostructural Movement

15 to 20 minutes of cardio @ 50-60% of THR
Cool Down (5-10mins)

Static Stretching Routine

Mid-Day WO
Warmup (10-15mins)
Foam Roll
Mountian Climbers
Core Activation

– Hyper Row 30
– Medicine Ball High Low Seated Twists 30
Muscle Activation

– Hand Stand Hold 30sec
– Full Can 30
– Lateral Raise Palm Down 30
– Front Raise Palm Down 30
– Reverse Throw30
– 2 O’Clock Shoulder Extension 30
Bar Technique (20-30mins.)
– Barskie SD+HHMS+OH Squat 2×10
– Barskie HSP+HPS+DS 3×5
– Barskie Deadlift+HHMC+PP 2×10
– Barskie HCP+HPC+DC 3×5
– 3 Pos Snatch (1/4-1/2-Full) 3@50%, 2@55%, 3×1@60%
– 3 Pos Clean(1/4-1/2-Full) 3@50%, 2@55%, 3×1@60%
-Box Squat w/ Band + [2 Box jump 38-42″ (not full extension @ top) + 2 Box Jump 24-28″ (over box) + 2 foot quick bound] 3+1@50%, 3+1@60%, 2+1@70%, 2+1@80%, 1-2+1@85%, 3+1@90% or 3+1 w/ 10-20 second cluster @90%
-Push Press + Med-Ball Over head Throw 3+3@50%, 3+3@60%, 2+2@70%, 2+2@80%, 1-2+1-2@85%, 3+3@90% or 3×3 w/ 10-20 second cluster @90%

PM WO
Foam Roll 5min

Warm up (10-15mins)

Dynamic Warm up
-High Knee Tuck + Lunge + Twist 5ea
-2 Arm 1 Leg + Reverse Lunge 5ea
-Half Butterfly + Spider-man 5ea
-2 Arm 1 Leg + Reverse Lunge + Opp. Heel Touch 5ea
-High Knee + Lateral Spider-man 5ea
-Pass Thrus 1×12

Joint Mobility
-OH Scap Throws w/ Swiss Ball 20
-Lateral Band Walk 10ea

Muscle Activation
-Therapy Squats 10 w/3-1-2 tempo
-Scapula Pull ups 10

Core
-Deadbugs 30sec
-Prone Plank 1x30sec.
-Oblique Plank 1x30sec. ea.

Balance
-Single Leg Squat Touch Down 10ea.
– Hand Stand Lean & Pull Away 30sec.

Resistance Training (20-30mins)
-Jobs Circuit #1 w/2.5-10lbs
-Bent Arm Lateral Shoulder Raise 3×10
-Seated Bent Over Rear Delt 3×10
-Racked Barbell Seated Military (Only go to head.) 3×10
-Reverse Hyperextensions 3×10
-Rockers 3×10
-Full GHD Sit Ups 3×10
-Russian Twists 3x15ea
-Oblique Dips 3×15

Cool Down (5-10mins)

Static Stretching Routine