Friday 4.9.21

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.

Banded Pull Downs 

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.