Thursday 12.2.21

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 10 Band Pass through

– 10 Banded Pull-aparts

– 3-5 Plyo Push-ups

4) Bench Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at chest.

A.

Bench Press

6 x 5 @50% of 1RM

OT1M

– 2-3 Warm-up sets

– SPEED BENCH

– fast/explosive reps.

B.

‘Extra Schmedium’

3-2-1

Rope Climbs

30-20-10

Hand Release Push-ups

20-20-20

Supinated Grip Inverted Rows

– Goal: Tough effort, push your pace, but break sets of push-ups before you hit failure.

-TIME CAP=20:00

Rx+: (Legless Rope Climbs) (Elevated Rows)

L1: (Rope Climb Standing to Ground) (Box Push-ups)

C.

Banded Pushdowns

Max reps in 2:00

– shoot for 75+