Thursday, October 20

Prep

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

1) Foam roll Pecs x 60s each

2) Biphasic Pec Stretch x 60s each

3) 3 rounds:

– 4 Yoga Push-up

– 8 each KB Push Press

– 8 each Split Stance KB Rows

– 10 Scap Pull-ups

– 15 Banded Pull-aparts

A. 

Close Grip Bench Press

3/9 x 3 every 

OT1M

– 3 Warm-up sets, 9 working sets

– Switch Grips every 3 sets starting narrower and finishing slightly wider.

– These are SPEED reps, increase from last week if possible

B.

‘Devil’s Pie’

20 Devil’s Press (50/35)

30 Pull-ups

40 total Renegade Rows

500/400 Meter Row

– Goal: Tough effort, small breaks as needed to keep output high

Rx+: (60/45) (Start with 10 Ring Muscle-ups)

L3: (40/25)

L2: (30/15) (Band Assisted Pull-ups)

L1: (20/10) (Assisted Ring Pull-ups)

TIME CAP = 9:00

C.

Band Face Pull Aparts

3 x 20. Rest 60