Tuesday 9.14.21

Prep

Equipment Required: Foam roller, light KB

1) Foam roll: Lats x 60s each

2) Band Chicken Wing stretch 60s each.

3) 2 rounds:

– 5 Upward to Downward Dog w Toe Touch

– 5 Thoracic Rotations each

4) Abmat Pizza Game:

AMRAP 6 of:

*Every drop complete:

10 KB Push Press total

10 Bar Kip Swings

A.

Push Press + Push Jerk

3/4 x 2 + 1

OT1:30

– 3 warm up sets, 4 working sets

– Target weight is 75% of 1RM Push Press

L1: Strict Press + Push Press 4 x 3 + 2, 3 warm-up sets

B.

EMOM 16

Minute 1: 15 Hang Power Cleans (115/75)

Minute 2: 15 Box Jumps w. step down (24/20)

Minute 3: 15 T2B

Minute 4: 15 Up Downs

– Goal: Sustainable effort. Pace yourself more than you think and use most of the 60s interval as this one will get tough fast.

Rx+: (135/95) (30/24)

L3: (95/65)

L2: (75/55) (Hanging Knee or Straight Leg Raises)

L1: (30/20 DBs) (10 Box Step-ups total) (V-ups)

C.

Chest Supported DB Rows

3-4 x 10-12. Rest 60s.

– Pronated (thumbs in) Grip