Monday 2.7.22

Prep

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

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 10 Band Pass through

– 10 Banded Pull-aparts

– 10 each Split Stance 1-arm Rows

– 3-5 Plyo Push-ups

4) Floor Press w. an empty barbell

1 x 5 w 3s down, 1s pause at floor.

A.

Speed Floor Press

2/8 x 3 every 60s.

– Slightly Heavier than last week

– 2 Warm-up sets, 8 working sets

B.

Supinated Grip Inverted Rows

3 x 12-15. 

OT2M

– Rx+: Feet Elevated

C.

Min 1: 30s Max Reps Hand Release Push-ups

Min 2: 30s Max Reps Hang Power Snatch (95/65)

Min 3: 30s Max Reps Double Unders

– Goal: Challenging effort with consistent output each interval. 

Score = total reps of Push-ups

Rx+: (115/75)

L3: (75/55)

L2: (Box Push-ups) (65/45) (Single Unders or Penguin Taps)

L1: (Box Push-ups) (DB Snatch 30/20) (Single Unders or Penguin Taps)

D.

DB Hammer Curls

3 x 8-10 3s down. Rest 60s.