Friday 10.1.21

Prep

Equipment required: Foam roller, light band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 3 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 10 Scap Pull-ups

– 10 Kip Swings

5) Review Pull-up scaling options

A.

Shoulder Press

Build to a heavy 2 in 8 sets.

– sets should look like 3-3-2-2-2-2-2..

– Heavy 2 reps, NOT a 2RM

– Next week we’ll test this for a 1RM

– Last tested 6/21

– L1: 2/6 x 8-10 reps

B.

‘The Beach Is That Way’

For time:

15-12-9

each Single Arm DB Hang Clean & Press (55/40)

21-15-9

C2B Pull-ups

– Goal: Hard effort. You should be able to complete AT LEAST sets of 7 in a row with press otherwise the weight is probably too heavy.

Rx+: (70/50) (9-6-3 Ring Muscle-ups)

L3: (50/30)

L2: (40/20) (Band Assisted Pull-ups)

L1: (25/15) (Ring Assisted Pull-ups)

TIME CAP = 14:00

C.

Banded Face Pull Apart

Accumulate max reps in 3:00

– Goal: 100+