Prep
Equipment required: Foam roller, medium band, Light DB
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:
– 3-5 Plyo Push-ups
– 5 Skip Jacks
– 5 each 1-arm DB Rows
– 10 each Single Straight Arm Band Lat Pull-downs
A.
Floor Press
2/8 x 3.
OT1M
– These are SPEED Reps, weights should clang at the top of each rep
– 2 Warm-up sets, 8 working sets
– Improve from last week
B.
Every 4:00 x 4 sets
10 KB Push Press (53/44)
15 each KB Gorilla Rows
20/16 Cal Row
– Goal: Challenging effort, at least 60s of rest each round. Score = last rounf time
Rx+: (62/44)
L3: (44/26)
L2: (35/20)
L1: (26/DBs 10) (15/10 Cal Row)
Rx+ Additional training: 3:00 Max Ring Muscle-ups after last interval
C.
3 x 10-10-10. Rest 60s
– 10 reps with each grip variation