Prep
Equipment required: Foam roller, light/medium band, light KB
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 5 Plyo Push-ups *scale to knees as necessary
– 5 each Single Arm Row
– 10 Scap Pull-ups
– 15 Banded Lat Pulldowns
4) Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Bench Press
6 x 5 @5% heavier than last week
OT1M
– 2-3 Warm-up sets
– SPEED BENCH
– fast/explosive reps
B.
EMOM 16
Minute 1: 12 Toes to Bar
Minute 2: 6 each Single Arm Landmine Push Press
Minute 3: 20 Supinated Grip Inverted Rows
Minute 4: Rest
– Goal: Challenging effort. Unbroken on all movements. Score = Average # of Unbroken reps of T2B.
Rx+: (5/3 Bar Muscle-ups + 10 Toes to Bar)
L2: (Limited ROM or Hanging Knee or Straight Leg Raises)
L1: (Weighted V-ups)
C.
Max reps in 2:00
– Goal: 50 reps with a light to moderate load.