Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Pecs x 60s each
2) Biphasic Pec Stretch x 60s each
3) 3 rounds:
– 4 Yoga Push-up
– 8 each KB Push Press
– 8 each Split Stance KB Rows
– 10 Scap Pull-ups
– 15 Banded Pull-aparts
A.
3/9 x 3 every
OT1M
– 3 Warm-up sets, 9 working sets
– Switch Grips every 3 sets starting narrower and finishing slightly wider.
– These are SPEED reps, increase from last week if possible
B.
‘Devil’s Pie’
20 Devil’s Press (50/35)
30 Pull-ups
40 total Renegade Rows
500/400 Meter Row
– Goal: Tough effort, small breaks as needed to keep output high
Rx+: (60/45) (Start with 10 Ring Muscle-ups)
L3: (40/25)
L2: (30/15) (Band Assisted Pull-ups)
L1: (20/10) (Assisted Ring Pull-ups)
TIME CAP = 9:00
C.
3 x 20. Rest 60