Prep
Equipment Required: Foam roller, orange/blue/red bands
1) Three Way Foam Thoracic Spine x 60s each
2) Biphasic Pec Stretch x 60s each
3) 3 rounds:
– 5 Thoracic Rotations each
– 5 Banded Glute Bridge 3s hold at top of each rep
– 3-5 Banded Push-ups
4) Floor Press w. an empty barbell
2 x 3 with 3s down, 2s hold in the bottom position. Focusing on perfect technique.
A.
Floor Press
5-4-3-2-1+
OT2:15M
– Goal: Build to a heavy 1+ (AMRAP) set. The goal of this is to perform 1-4 reps with a heavy load, not necessarily a max.
– Last performed on 2/1 and 2/8.
B.
“Grace”
30 Clean & Jerks (139/95)
– Goal: HARD effort. This should be completed in sub 6:00 for all levels.
– TIME CAP = 7:00
C.
3 x 50
OT2M
-Use thin orange band