Friday 4.8.22

Prep

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

1) Foam roll Thoracic & Lats x 60s each

2) AMRAP 8 at a slow pace:

– 4 Yoga Push-up

– 8 each KB Push Press

– 8 each Split Stance KB Rows

– 15 Banded Pull-aparts

– 15 each Single Straight Arm Banded Pushdowns

A.

Split Jerk

Take 6 sets to build to a heavy 1. 

OT2M

– Sets of 5,4,3,2,1,1

– Last week was heavy 2

– L1: Push Jerk 5 x 5 building in weight as form permits or DB Push Press 4 x 8-10, 2 warm-up sets.

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.

*Last tested 12/2

Rx+: (Legless Rope Climbs)

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

– Alternative for Rope Climb: 15-12-9 Commando Pull-ups

L1: 15-12-9 Ring Assisted Pull-ups

C.

Single Arm Overhead Situp

3 x 10 each. Rest 45s.