Friday 8.27.21

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 10 Band Pass through

– 10 Banded Pull-aparts

– 10 Split Stance 1-arm Rows

– 3-5 Plyo Push-ups

4) Bench Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at chest.

A1. 

Bench Press

Build to a heavy 8 reps in 4 sets. 

– use a medium grip

-OT1:30

A2.

Elbow Out Landmine Row

4 x 8-10 reps each

OT1:30

B.

For Time:

100 Double Unders

-Then-

4 Rounds of:

25 Push-ups

25 Kettlebell Swings (53/35)

-Then-

100 Double Unders

– Goal: Challenging pace. Break work before you have to. KBS should be light and capable of being done in 2 sets for the duration.

TIME CAP = 20:00

Rx+: (12/8 Strict Handstand Push-ups) (62/44)

L2: (53/35)

L1: (Single Unders) (Box Push-ups) (Russian Swings 26/20)

C.

Banded Hammer Curls

3 x 15-20. Rest 60s.