Friday 1.21.22

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) 3 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 10 Scap Pull-ups

– 10 Kip Swings

5) Review Pull-up scaling options

A.

Push Jerk

Build to a heavy 2 in 6 sets working on technique and building weight as you see fit. 

OT2M

– Rx+: Push Jerk + Push Jerk + Split Jerk – Barbell Cycling

– L1: Work on technique OR – DB Push Press 4 x 8, 2 warm-up sets

B.

‘Bringing Sexy Back’

Every 3:00 x 5 sets

10 Chest to Bar Pull-ups

10 each Renegade Rows (50/35)

45 Double Unders

– Goal: Hard but sustainable efforts each round, unbroken reps. 

Score = time on last round

Rx+: (5/3 Bar Muscle-ups to start each round) (60/45)

L3: (Regular Pull-ups) (40/25)

L3: (30s Pull-up Negatives 3s down OR Band Assisted Pull-ups) (30/20) (30s of Double Under Attempts)

L1: (Ring Assisted Pull-ups) (20/15) (Single Unders or Penguin Taps)

C.

Band Shoulder Extension Tri-set

3 x 10 reps in each grip position – pronated, neutral, supinated