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.
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
20-20-20
– 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.
3 x 10 each. Rest 45s.