Prep

Equipment required: Foam roller, light/medium band, light KB

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 5 Plyo Push-ups *scale to knees as necessary

– 5 each Single Arm Row

– 10 Scap Pull-ups

– 15 Banded Lat Pulldowns

4) Bench Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at chest.

A.

Bench Press

6 x 5 @5% heavier than last week

OT1M

– 2-3 Warm-up sets

– SPEED BENCH

– fast/explosive reps

B.

EMOM 16

Minute 1: 12 Toes to Bar

Minute 2: 6 each Single Arm Landmine Push Press

Minute 3: 20 Supinated Grip Inverted Rows

Minute 4: Rest

– Goal: Challenging effort. Unbroken on all movements. Score = Average # of Unbroken reps of T2B.

Rx+: (5/3 Bar Muscle-ups + 10 Toes to Bar)

L2: (Limited ROM or Hanging Knee or Straight Leg Raises)

L1: (Weighted V-ups)

C.

DB Floor Press – Neutral Grip

Max reps in 2:00

– Goal: 50 reps with a light to moderate load.