Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 10 Band Pull-aparts
– 5 each Single Arm Row
– 5 each Plank Waves
– 3-5 Plyo Push-ups *scale to knees as necessary
– 5 Skip Jacks
4) Close Grip Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
2/8-6-4-8-6-4.
OT2M
– 2 warm-up sets, 6 wave loading sets
– Increase from last week
– Wave loading, your second set of 8 should be heavier than your first set of 8 and so on.
B.
24-18-12-6
total DB Snatch (50/35)
12-9-6-3
Pull-ups
– Goal: Hard effort.
Rx+: (60/45) (Strict Handstand Push-ups) (Chest to Bar Pull-ups)
L3: (40/25)
L2: (30/15) (Push-ups) (Band Assisted Pull-ups)
L1: (20/10) (Box Push-ups) (Assisted Ring Pull-ups)
TIME CAP = 12:00
C.
2 x 10 each. Rest 60s