Prep

Equipment required: Foam roller, medium 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) 3 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 10 Scap Pull-ups

– 10 Kip Swings

5) Review Pull-up scaling options

A.

Strict Press

5-4-3-2-1+. 

OT2M

– Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.

– L1: 6 x 4 at the same weight, focusing on technique.

B.

‘Bringing Sexy Back’

Every 3:00 x 5 sets

10 Chest to Bar Pull-ups

10 each Renegade Rows (50/35)

45 Double Unders

– Goal: Hard but sustainable efforts each round, unbroken reps.

– Last tested: 1/21

Rx+: (5/3 Bar Muscle-ups to start each round) (60/45)

L3: (Regular Pull-ups) (40/25)

L3: (30s Pull-up Negatives 3s down OR Band Assisted Pull-ups) (30/20) (30s of Double Under Attempts)

L1: (Ring Assisted Pull-ups) (20/15) (Single Unders or Penguin Taps)

C.

Rollback Triceps

3 x 12-15 reps. Rest 60s.