Thursday 2.17.22

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:

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

– 5 each Single Arm Row

– 5 each Plank Waves

– 5 each Tall Kneeling KB Halos

4) Floor Press w. an empty barbell

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

A.

Floor Press

Build to a 1RM in 6 sets. 

OT2M

– L1: DB Floor Press 4 x 8-10, 2 warm-up sets. 

– Last tested: 10/21

B.

EMOM 12

Min 1: 30s Max Hand Release Push-ups

Min 2: 30s Max Cal Bike

Min 3: 30s Max Renegade Rows (50/35)

– Goal: Increase your Push-up reps from last Monday. Score = total reps of Push-ups

L3: (40/25)

L2: (30/15)

L1: (20/10) (Box Push-ups)

C.

Banded Y-T-A-T

3 x 6. Rest 60s.

reps (Y-T-A-T) = 1 rep