Monday 2.28.22

Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs & Lats 60s each

2) 3 Rounds of:

– 10 Band Pass through

– 10 Banded Pull-aparts

– 5 Up downs

– 5 each Thoracic Rotations

A1.

Snatch Grip Pendlay Row

2/4 x 8-10. 

OT1M

– 2 Warm-up sets, 4 working sets

A2.

Close Grip DB Push Ups

2/4 x 8-10. 

OT1M

– L2: Hybrid style – regular push-up on the way down, knees on the way up

– L1: Band Assisted

B.

Every 5:00 x 4 sets

10 Strict Pull-ups

10 Strict Handstand Push-ups

500 Meter Row

*Score = split from set #3

Rx+:(15 Reps each) (C2B Pull-ups)

L3: (Kipping HSPU)

L2: (Band Assisted Pull-ups) (Box HSPU)

L1: (Ring Assited Pull-ups) (DB Z Press 25/15) (300 Meter Row)

C.

Overhead Triceps Extensions

3 x 40. Rest 60s.