Prep

Equipment required: Foam roller, light/medium band

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 3 Rounds of:

– 10 Band Pass through

– 10 Banded Pull-aparts

– 10 Barbell Rows

– 5 Up downs

4) Bench Press w. an empty barbell

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

A1.

Bench Press

Heavy 9 in 4 sets. 

OT1:30

– use a medium grip

– Hit last week’s heavy x 9

– Last week was 8 reps

A2.

Elbow Out Landmine Row

4 x 8-10 reps each

OT1:30

– Increase from last week

B.

For Time:

40-30-20-10:

Hand Release Push-ups

4-3-2-1

Legless Rope Climbs

– Goal: Hard effort. Perform big sets of push-ups, but be aware of getting too close to failure.

Rx+: (15/10 Kipping Handstand Push-ups each round for Push-ups)

L2: (Rope Climbs)

L1: (Box Push-ups) (Rope Climb Standing to Ground)

TIME CAP = 12:00

C.

Banded Hammer Curls

3 x 15-20. Rest 60s.