Monday 11.15.21

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

– 5 Up downs

4) Close Grip Floor Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at floor.

A.

Close Grip Floor Press

4 x 6. 

OT2:15

– build to a heavy 6

B1.

1-Arm DB Rows

2/3 x 8-10 each. 

OT1:15

– 2 warm-up sets, 3 working sets

B2.

Rollback Triceps

2/3 x 12-15. 

OT1:15

– 2 warm-up sets, 3 working sets

C.

For Time:

30-20-10

DB Hang Power Cleans (50/35)

DB Push-ups

– Goal: Hard effort. Shoot for all sub 8:00.

TIME CAP=10:00

Rx+: (60/45) (6/4 Bar Muscle-ups after each set)

L3: (40/25)

L2: (30/15)

L1: (20/10) (Box Push-ups)