Monday 6.14.21

Prep

Equipment Required: foam roller, light DB, light/medium band 

1) Foam roll: Pecs 60s each

2) Upward to Downward Facing Dog + Toe Touch

3) AMRAP 6

– 5 Banded Push-ups

– 10 Scap Pull-ups

– 5 DB Forearm Plank Rotation each 

4) Rowing Drills

A.

A1.

Close Grip Incline Bench Press

5 x 6. 

OT1:30

– build in weight to a moderate set, no warm-up sets

-Last week was regular grip, this week hands are narrow. 

A2.

Elbow Out Landmine Row

5 x 8-10 each arm

OT1:30

– 1 warm-up set, 4 sets at working weight

B.

For Time:

1k Row

50 DB Hang Power Clean + Push Press (50/35)

– Goal: Hard Effort. The 1k row should be roughly 20-30s off best 1k row time. HPC + PP should be done in sets of 5-7.

TIME CAP = 9:00

B. 

DB Hammer Curls

4 x 8-10. Rest 60s.