Tuesday 9.28.21

Prep

Equipment required: Foam roller, light KB, medium/light band

1) Foam roll Thoracic & Lats x 60s each

2) Band Chicken Wing Stretch x 60s each

3) AMRAP 6 at a slow pace:

– 2 Upward to Downward Facing Dog w Toe Touch

– 8 KB Push Press each

– 8 Split Stance KB Rows each arm

– 15 Single Arm Banded Pushdowns each

A.

Push Press + Push Jerk

3/4 x 2 + 1

OT1:30

– 3 warm up sets, 4 working sets

– 5% heavier than last week

– Final week

– L1: Strict Press + Push Press 4 x 3 + 2, 1-2 warm-up sets

B.

For Time

50 Calorie Row

50 S2OH (135/95)

50 T2B

50 Plate G2OH (45/25)

50 Calorie Row

– Goal: Challenging effort. Perform all movements in sets of 7-10.

TIME CAP=20:00

Rx+: (135/95)

L3: (115/75)

L2: (95/65) (Hanging Knee or Straight Leg Raises) L1: (30 Cal Row) (DBs 25/15s) (V-ups)

C.

Ring BIcep Curls

4 x 8-10. Rest 60s.

– You can use rings for this