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:
– 3-5 Plyo Push-ups *scale to knees as necessary
– 5 Skip Jacks
– 5 each Single Arm Row
– 5 each Tall Kneeling KB Halo
4) Review TGU
5) Close Grip Bench w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
3/9 x 3 every 60s.
– 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.
3 Rounds For Quality
12 DB Rollback Triceps
25 Meter Backwards Sled Pull Lat Pull-down
4 each TGU
– Goal: Sustainable effort resting as needed between sets
L1: (Turkish Sit-up)
– Sled Alternate:
6-8 Barbell Lat Pull-over
C.
Half Kneeling High Low Band Chop
3 x 10 each. Rest 60s