Prep

Equipment required: Foam roller, light band, barbell

1) Oscillatory Foam Roll Lats x 60s each

2) 10 each Thoracic Rotations

3) 3-Way Banded Shoulder/Lat Stretch x 30s each position

4) 2 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 6 Barbell Curls

– 15 Banded Pull-aparts

A1.

Seated DB Shoulder Press

Build to a 6 RM over 6 sets. 

OT2M

– Pronated Grip

-Match last week’s weight

A2.

Mixed Grip Pull Ups

Sets of 4-5 between sets of Shoulder Press. 

OT2M

– Alternate grip each round

-Increase from last week

– RX+: Weighted Pull-ups

– L2: Partner Assisted

– L1: Band or Ring Assisted

B.

Row, Hang Muscle Clean, Push Press, Row

4 Rounds x 8 each movement. 

– Rest 2:00 between rounds.

– Goal: Make sure all rounds are done UB. Take 1-2 warm sets of 4 reps of each movement.

-Last performed 4/9/21

C.

Band Shoulder Extension Tri-set

3 x 10 reps in each grip position – pronated, neutral, supinated