Monday, June 27

Prep

Equipment required: Foam roller, medium 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

6) Split/Push Jerk Drills – 6 reps of each movement

A.

Split Jerk

Build to a heavy 2 over 6 sets

Sets of 4,3,2,2,2,2

– Last tested 4/3

L1: 6 x 3 practicing technique or Single Arm DB Push Jerk

B.

‘Jackie’

1K Row

50 Thrusters (45/35)

30 Pull-ups

L2: (Band Assisted Pull-ups)

L1: (500/400 Meter Row) (30 DB Thrusters 25/15) (20 Ring Assisted Pull-ups)

– Goal: 80% pace on the rower then big sets of both movements, unbroken if possible.

TIME CAP = 10:00

C.

Hammer Curl With ISO Hold

3 x 10-12 each. Rest 60s

– Start non-dominant side first