Tuesday 4.26.22

Prep

Equipment required: Foam roller, light/medium band, empty bar

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 10 Band Pass through

– 10 Scap Pull-ups

– 10 each Split Stance 1-arm Rows

– 3-5 Plyo Push-ups

4) Bench Press w. an empty barbell

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

A.

Close Grip Bench Press

8 x 3. 

OT1M.

– Slightly heavier than last week

– These are SPEED Reps

B.

Mixed Grip Pull Ups

6 x 5. 

OT1M

– Alternate grip each round

Rx+: Weighted

L2: Band Assisted Pull-ups

L1: Ring Assisted Chin-ups

C.

4 Rounds For Time

20 alt DB Snatch (50/35)

20 Ring Rows

200 Meter Run

Rest 60s

– Goal: Challenging Effort with minimal drop-off in split times.

L3: (40/25)

L2: (30/15)

L1: (20/10)

TIME CAP = 15:00

D.

Leaning Away Lateral Raise

3 x 8-10 each. Rest 60s.