Prep
Equipment required: Foam roller, light band, barbell
1) Oscillatory Foam Roll Lats x 60s each
2) 10 each Thoracic Rotations
3) 3-Way Banded Shoulder/Lat Stretch x 30s each position
4) 3 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 10 Scap Pull-ups
– 10 Kip Swings
5) Review Pull-up scaling options
A1.
4 x 8-10. Rest 90s.
– 1-2 Warm-up sets
– Use two #45lb plates to elevate the bench
A2.
4 x 8-10 each. Rest 60s.
– 1-2 Warm-up sets
B.
Row-ver Your Head
For time:
15-12-9
Push Press (135/95)
21-15-9
C2B Pull-ups
*300/200 Meter Row after each set
– Goal: Hard effort. You should be able to complete AT LEAST sets of 7 in a row with Push Press otherwise the weight is too heavy.
TIME CAP = 17:00
Rx+: (155/105) (9-6-3 Ring Muscle-ups)
L3: (115/75) (Regular Pull-ups)
L2: (95/65) (Band Assisted Puill-ups)
L1: (DBs 30/20) (Ring Assisted Pull-ups) (150 Meter Row)
C.
3 x 8. Rest 60s