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
10 sets x 2-3 reps.
- Exceed last week’s final weight by 5-10#.
Banded Pull Downs
Between sets of jerks perform 12-15 slow & controlled reps.
Upper Complex: Row + Hang Muscle Clean + Push Press + Row
4 Rounds x 7 each movement.
- Goal: Go slightly heavier than last week, but make sure all rounds are done UB.
3 x 8-10