Wednesday, September 7

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.

Close Grip Bench Press

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

Handstand Push-ups

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.

Plate Figure 8s

2 x 10 each. Rest 60s