Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 Thoracic Rotations each
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 6 Barbell Rows
– 6 Hang Muscle Cleans
– 6 Push Press
– 30s DU Practice
5) Review Pull-up scaling options
A.
Legless Rope Climbs
Accumulate Max Reps in 7:00 – Rest 45s between sets.
– improve upon last weeks total
– L2: Rope Climb
– L1: Rope Climb Standing to Ground
B.
Strict HSPU
Accumulate Max Reps in 7:00 – Rest 45s between sets.
– improve upon last weeks total
L3: Kipping HSPU
L2: HSPU Negatives or Box HSPU
L1: Single Arm DB Z-Press – max sets of 6-8 each
C.
EMOM 16
Minute 1: 30s Double Unders
Minute 2: 30s Hang Power Clean + Push Press (115/75)
Minute 3: 30s HR Push-ups
Minute 4: 30s Weighted Straight Leg Sit-ups
– Goal: Challenging effort. You should be able to go for 30s without stopping, so scale so you’re able to do so.
Rx+: (135/95) (Handstand Walk for Push-ups) (T2B for Sit-ups)
L3: (95/65)
L2: (75/55)
L1: (Penguin Taps or Single Unders) (DBs 25/15) (Box Push-ups)