Thursday 10.28.21

Prep

Equipment required: Foam roller, light KB, medium/light band

1) Foam roll Thoracic & Lats x 60s each

2) Band Chicken Wing Stretch x 60s each

2) AMRAP 8 at a slow pace:

– 4 Yoga Push-up

– 8 each KB Push Press

– 8 each Split Stance KB Rows

– 15 Banded Pull-aparts

– 15 each Single Arm Banded Pushdowns each

A.

Push Press + Push Jerk + Split Jerk

8 sets x 1 + 1 + 1 working on technique and building weight as you see fit. 

OT1:30

– L1: Work on technique OR – DB Push Press + Push Jerk 4 x 4 + 4, 2 warm-up sets

B.

4 Rounds

6 Strict Pull-ups

12 Barbell Rows – pronated grip

25 DB Hammer Curls – light

– Rest 2-3:00 between rounds

– Goal: This should be very very tough! Warm-up as much as needed before starting this giant set. Your arms should be so pumped that taking your shirt off is difficult 🙂

C.

T2B

2 sets for max reps. Rest 2:00

– Goal: Increase by 3-5 reps from last week

Rx+: (60+)

Rx: (50)

L3: (40)

L2: (Hanging Straight Leg or Hanging Knee Raises)

L1: (Weighted V-ups)