Friday 4.16.21

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.

  • Exceed last week’s final weight by 5-10#.

A2.
Banded Pull Downs
Between sets of jerks perform 12-15 slow & controlled reps.
OT1:30

Upper Complex: Row + Hang Muscle Clean + Push Press + Row
4 Rounds x 7 each movement.
OT3M

  • Goal: Go slightly heavier than last week, but make sure all rounds are done UB.

C.
KB Curls
3 x 8-10
Rest 60s.