Prep
Equipment required: Foam roller, barbell, light KB
1) 1 Round:
– 30s each Three-way Thoracic Spine Foam Roll
– 5 Upward to Downward Facing Dog w Toe Touch
2) 2 Rounds:
– BP Big Three Upper
3) 3 Rounds:
– 6 Barbell Rows
– 6 Barbell Thrusters
– 10 Scap Pull-ups
– 10 Kip Swings
4) Review Pull-up scaling options
A.
Pendlay Row
4 x 6-8. Rest 2:00
– 2-3 Warm-up sets
– Elevate barbell with plates if necessary to maintain nuetral spine
B.
‘Jackie’
1K Row
50 Thrusters (45/35)
30 Pull-ups
– Goal: Tough effort. 80% on the Row, short strategic breaks on the barbell and the bar to keep output high
– Last tested: 9/19
L2: (Band Assisted Pull-ups)
L1: (500/400 Meter Row) (30 DB Thrusters 25/15) (20 Ring Assisted Pull-ups)
TIME CAP = 10:00
***Don’t drop the empty barbell***
C.
Single Straight Arm Banded Pulldowns
3 x 15-20 each. Rest 60s