Thursday, July 14

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 20ft Bear Crawl

– 10 Band Pass through

– 10 Banded Pull-aparts

– 3-5 Push-ups

A1.

Decline DB Bench Press

2/4 x 8-10 3s down. 

OT1:30

– 2 Warm-up Sets, 4 working sets

A2.

Single Arm KB Row With Rotation

2/4 x 8-10 each. 

OT1:30

– 2 Warm-up Sets, 4 working sets

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 4/5

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

L3: (50/30)

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

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

TIME CAP = 14:00

C.

Bent Over Supinated Grip Shoulder Fly

3 x 10-12. Rest 60s.