Thursday 11.4.21

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 Barbell Curls

– 6 Push Press

– 15 Band Pull-aparts

A.

Push Press + Push Jerk + Split Jerk

3/5 x 1 + 1 + 1 using 80% of last week’s top load for all sets. 

OT2M

– L1: Work on technique OR – DB Push Press + Push Jerk 4 x 5 + 5, 2 warm-up sets

B.

AMRAP 12

​​1 Legless Rope Climb

12 total Alt. DB Snatch (50/35)

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

Rest 60s

– Goal: Each set should be a hard effort and done UB.

Rx+: (6/4 Ring Muscle-ups for Rope Climbs)

L3: (40/25)

L2: (Rope Climb) (30/15)

L1: (2 Rope Climb Standing to Ground) (20/10) (Box Step-ups)

C.

Barbell Curls

3 x 8-10. Rest 60s.