Prep:
Equipment required: Foam roller, barbell, light band
1) Foam roll lats + thoracic spine
2) 2 x 10 each Thoracic Rotations
3) Band Chicken Wing Stretch 60s each
4) 2 Rounds of:
– 6 Bent-over Rows
– 6 Push Press
– 6 Barbell Curls
– 25 Banded Pull-aparts
A1.
Push Jerk
10 sets x 2-3 reps.
A2.
Between sets of jerks perform 12-15 slow & controlled reps.
OT1:30
B.
Upper Complex: Row + Hang Muscle Clean + Push Press + Row
4 Rounds x 8 each movement.
OT3M
– Goal: Use a challenging load, but make sure all rounds are done UB.
C.
KB Curls
3 x 8-10
Rest 60s.