Green Lantern

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Warm-up
Warm-up
400 M of Cardio of Choice
10 Hanging Scap Retractions
6 Kip to Swing
2 Knee to chest
5 Inchworms,
5 Half Bottom Burpees
5 Spiderman lunge stretch (each side)
3 Barbell Clean Pulls
3 Barbell High Pulls
3 Muscle Cleans

1 Set (at workout pace):
3 Toes to bar
3 Hang Power Cleans (at workout weight)
3 Burpee Over Bar

Metcon
15:00 Time Cap
10-12 Optimal
Metcon (Time)
10-20-30
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpees

Strength
Clean and Jerk (3 x (1+1+1+1) Wave Load)
Power Clean & Jerk Waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+

Shoulder Press (5-3-1-5-3-1-1-1)
Shoulder Press:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 105%
Deadlift (5-3-1-5-3-1-1-1)
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 105%

Finisher
Metcon
3 Sets:
10 Upright Rows (Each Side)
10 Lateral Box Step Ups (Each Side)
20 Supermans

Hypertrophy
Shoulder Press (5×10)
Handstand Push-up (Strict) (5×7+7 (strict + kipping))
Perform the prescribed sets and reps of Strict HSPU
Seated dbl DB Shoulder Press (4×10-12)
From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Warm-up
Crossover Symmetry Iron Scap Protocol
GHD Hip Raise (5×20)
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Russian Kettlebell Swing (10×10)
Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing. Avoid excessive dropping of the chest in the bottom of the swing.
Kneeling Banded Hip Ext (4-12-15)
Attach a moderate weight band to the rig at shin height. Loop the free end around the body and face away from the rig. Band should be placed across the hip and a kneeling setup position should be assumed. Place a box or bench in front of the body to stabilize against with the hands. Extend the hips forward, away from the rig by engaging/squeezing the glutes. Pause momentarily at full extension and return to start position.

Post Workout Mobility
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)

Conditioning
Metcon (AMRAP – Rounds and Reps)
3 sets
AMRAP 5 Minutes
50’ Handstand Walk (double obstacle)
10 Dumbbell Bench Press (2×50/35)
-Rest 5:00 b/t sets-

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