Monday, October 17

Prep

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

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 20ft Bear Crawl

– 10 Band Pass through

– 10 Band Pull-aparts

– 5 KB Glute Bridge Crush Press

– 5 each Plank Waves

A1.

Incline DB Squeeze Press

1/3 x 8-10. 

OT2M

– 1 warm-up set, 3 working sets

A2.

DB Front Raises

1/3 x 12-15. 

OT2M

– 1 warm-up set, 3 working sets

B. 

4 Rounds For Quality

6 Snatch Grip Pendlay Rows

12 each alt Chest Supported Rows

25 Band Pull-aparts

Rest 3:00

– Goal: Hard effort with full recovery between sets. Your choice of weights but try to increase from last week

C.

Plate Egyptian Shoulder Rotation

3 x 6-8 each. Rest 60s