Tuesday 4.5.22

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:

– 5 each Single ARm DB Push Press

– 5 each DB Rows

– 10 Scap Pull-ups

– 10 Kip Swings

A.

A1.

Single Arm Half Kneeling Tornado Press

1/4 x 6-8 each. 

OT2M

– 1 Warm-up sets, 4 working sets

– Increase from last week

A2.

Single Arm KB Row With Rotation

1/4 x 8-10 each. 

OT2M

– 1 Warm-up sets, 4 working sets

– Increase from last week

B.

‘The Beach Is That Way’

For time:

15-12-9

each Single Arm DB Hang Clean & Press (60/40)

21-15-9

C2B Pull-ups

– Goal: Hard effort. You should be able to complete AT LEAST sets of 7 in a row with the DB otherwise the weight is probably too heavy.

– Last tested 10/1

Rx+: (70/50) (9-6-3 Ring Muscle-ups)

L3: (50/30)

L2: (40/20) (Band Assisted Puill-ups)

L1: (25/15) (Ring Assisted Pull-ups)

TIME CAP = 14:00

C.

Band Paloff Press

3 x 8 each no rest.