Friday, January 20

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 Tall Kneeling KB Halo

– 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

– 5 each KB Windmill

4) Push Jerk Drills

A.

Push Jerk

Build to a heavy 4 in 5 sets. 

OT2:30

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

B.

4 Rounds

6 Hang Power Snatch (115/75)

12 each Gorilla Rows (53/35)

48 Double Unders

– Goal: Challenging effort, unbroken reps on the barbell

Rx+: (135/95) (62/46)

L3: (95/65) (44/26)

L2: (75/55) (35/20) (Penguin Taps)

L1: (6 each DB Snatch 25/15) (26/DB 15s) (Single Unders or Penguin Taps)

C.

Band Pull Aparts

100 Reps AFAP