Friday, January 6

Prep

Equipment required: Foam roller, barbell, light band, light KB

1) 1 Round:

– 30s each Three-way Thoracic Spine Foam Roll

2) 2 Rounds:

– 5 each Tall Kneeling KB Halos

– 5 each Thoracic Rotations

– 5 Superman Rows

3) 2 Rounds:

– 6 Barbell Rows

– 6 Hang Muscle Cleans

– 6 Push-press

– 15 Banded Face Pull-aparts

A.

Push Jerk

2/4 x 6 3s down. 

OT2M

– 2 Warm-up sets, 4 working sets

– Don’t let elbows drop

L1: Work on technique or Seated DB Shoulder Press 4-5 x 8-10 3s down. 1 Warm-up set Rest 60s

B.

‘Struggle Bus’

For time:

10-9-8-7-6-5-4-3-2-1

Barbell Rows (135/95)

Lateral Bar Over Burpees

– Goal: Challenging effort, unbroken sets of Rows

*Last tested: 7/4

Rx+: (155/115) (2/1 Ring Muscle-ups after each set)

L3: (115/75)

L2: (95/65)

L1: (75/55) (Up downs)

TIME CAP = 10:00

C.

Band Pull Aparts

100 Reps AFAP