1.  Bench Press
Work up to a 1 rep max

2.  Push Press
1 set of 15-20 reps
1 set to failure
You should be reaching failure between reps 15 and 20 reps on the second set.  Use the first set to determine the appropriate weight.

3.  3 Supersets of:  (Supersets means to immediately go from A. to B. then rest as needed after B.)
A.  Strict Bent Over Row, 6-8 reps – Overhand grip.  No torso movement up or down throughout ROM.
B.  Rehab High Hang Muscle Snatch, 8-12 reps – This isn’t about how much weight you can get up.  Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement.  NO OVER EXTENSION of the midline.  Watch the demo video here.

4.  Clean Grip Shrugs
4 sets of 12 – Retract shoulders as you shrug.  Shoulders should go up and BACK, not up and forward.

5.  4 RFT:
15 KBS 70, 53
12 Hand Release Chest Slap Push ups
9 Strict Pull ups
6 Strict HSPU
3 Muscle ups
Ninjas:  wear a 20# vest
Beasts: as Rx’d

6.  ShoulderExternal Rotation
2×15-20/side.

Quote of the Day:  “A good athlete always mentally replays a competition over and over, even in victory, to see what might be done to improve the performance the next time.”
Frank Shorter

Erin Cafaro and the US Women’s Eight rowing team on the way to gold.

Extra Mobility Work:  We couldn’t do this stuff enough.  This will make us better movers which means improved WOD times. Get to work guy and gals!