Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 2 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 6 Barbell Curls
– 15 Banded Pull-aparts
A1.
Build to a 6 RM over 6 sets.
OT2M
– Pronated Grip
-Match last week’s weight
A2.
Sets of 4-5 between sets of Shoulder Press.
OT2M
– Alternate grip each round
-Increase from last week
– RX+: Weighted Pull-ups
– L2: Partner Assisted
– L1: Band or Ring Assisted
B.
Row, Hang Muscle Clean, Push Press, Row
4 Rounds x 8 each movement.
– Rest 2:00 between rounds.
– Goal: Make sure all rounds are done UB. Take 1-2 warm sets of 4 reps of each movement.
-Last performed 4/9/21
C.
Band Shoulder Extension Tri-set
3 x 10 reps in each grip position – pronated, neutral, supinated