Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 10ft Crab Walk Forward
– 10 Band Pass through
– 10 Banded Pull-aparts
– 10 Scap Pull-ups
5 x 6.
– sets of 6 should be hard so add weight if needed or perform at bodyweight OR partner assisted.
– add 3-5 reps to last weeks total volume
Rx+: (Side to Side Chin-ups)
5 x 10-12.
-Was 8-10 reps last week
3 Handstand Push-ups
12 DB Hang Power Cleans (50/35)
3 Rope Climbs
12 DB Push Press
– Goal: Challenging effort. Break sets early and instead of trying to push these unbroken to find a sustainable pace that allows you to avoid of excessive grip fatigue.
Recommended Scaling Options
Rx+: (20ft Handstand Walk) (60/45) (2 Legless Rope Climbs)
L2: (Box HSPU or Box Knee HSPU) (30/15) (2 Rope Climbs)
3 x 10 each position.