Friday 9.24.21

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

– Scap Pull-ups

– 5 Up downs

A1.

1 ¼ chin ups

4 x 4-6. 

OT1:15

– increase total volume from last week by 5 reps.

A2.

Single Arm Glute Bridge Floor Press

4 x 8-10 each. 

OT1:15

– Increase weight from last week

B.

4 Round Of

30 Double Unders

20/15 Push-ups

10 Pull-ups

Rest 90s between rounds

– Goal: Challenging effort. Breaking push-ups in two sets early is a good plan.

TIME CAP=15:00

Rx+: (20/15 Ring Dips) (C2B Pull-ups)

L2: (30s of Double Under Attempts) (Band or Ring Assisted Pull-ups)

L1: (Single Unders) (Incline Push-ups) (Assisted Ring Pull-ups)

C.

Banded Face Pull Apart

4 x 15-20. Rest 60s.