Friday 4.29.22

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) 2 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 6 Barbell Curls

– 10 Scap Pull-ups

– 15 Banded Pull-aparts

A.

Push Press + Push Jerk

Build to a heavy 1 + 1 over 6 sets. 

OT2M

– Sets of: 3,2,2,1,1,1

– Match last week’s weight

L1: 4 x 6-8 matching last week’s weight, or DB Push Press

B.

Every 3:00 x 5 sets

7 Pull-ups

14 alt Renegade Rows (50/35)

21 Double Unders

– Goal: Minimum 60s of rest time each round. 

– Score = Split time on 4th set

Rx+: (6/4 Ring Muscle-ups for Pull-ups) (60/45)

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

L2: (30/15) (Band Assisted Pull-ups) (30s of Double Under Attempts)

L1: (Ring Assisted Pull-ups) (20/10) (30 Single Unders or Penguin Taps)

C.

Banded Pushdowns

3 x 25. Rest 60s.