Friday 9.10.21

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 5 Plyo Push-ups *scale to knees as necessary

– 5 Single Arm Row each

– 5 Tall Kneeling KB Halo each

4) Air Bike sprint 10-15s max watts

5) 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

1RM in 8 sets. 

OT2:15M

– Goal: 5# PR

– 5, 4, 3, 2, 1, 1, 1 , 1

– Last tested 5/7/21

– L1: 5 x 5 at a moderate weight, 2 warm-up sets

B.

AMRAP 12

9 C2B Pull-ups

9 each KB Gorilla Rows

200 Meter Run

– Goal: Challenging effort. Look to complete at least the first 3-4 rounds UB and then break as needed.

Rx+: (6/4 Ring Muscle-ups for C2B)

L3: (Pull-ups)

L2: (Band Assisted Pull-ups)

L1: (Ring Assisted Pull-ups)

C1.

Upper Back Triset

3 x 8-10 each. No rest.

C2.

Plank

3 x 30s each. Rest 60s.