Prep
Equipment required: Foam roller, empty barbell
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 5 Push Jerks
– 5 Barbell Rows
– 5 Skip Jacks
– 3-5 Plyo Push-ups *scale to knees as necessary
4) Air Bike 10-15s for max watts
5) Close Grip Bench w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Build to a heavy 2 over 6 sets.
OT2M
– Sets of 5,4,3,2,2,2
L1: 6 x 4, 2 warm-up sets.
B.
‘Jones Bones’
AMRAP 12:
10 Toes to Bar
10 Push Jerks (135/95)
200 Meter Run
– Goal: Challenging effort, find a pace that is sustainable for 12:00 and ramp up the intensity during the last two minutes
Rx+: (155/105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115/75)
L2: (Straight Leg Raises or Knee Lifts) (95/65 Push Press)
L1: (Weighted V-ups) (DB Push Press, neutral grip)
C.
3 x 12-15 each. Rest 60s