Friday, March 10

Prep

Equipment required: Foam roller, barbell, light KB

1) 1 Round:

– 30s each Three-way Thoracic Spine Foam Roll

– 5 Upward to Downward Facing Dog w Toe Touch

2) 2 Rounds:

– BP Big Three Upper

3) 3 Rounds:

– 6 Barbell Rows

– 6 Barbell Thrusters

– 10 Scap Pull-ups

– 10 Kip Swings

4) Review Pull-up scaling options

A.

Pendlay Row

4 x 6-8. Rest 2:00

– 2-3 Warm-up sets

– Elevate barbell with plates if necessary to maintain nuetral spine

B.

‘Jackie’

1K Row

50 Thrusters (45/35)

30 Pull-ups

– Goal: Tough effort. 80% on the Row, short strategic breaks on the barbell and the bar to keep output high

– Last tested: 9/19

L2: (Band Assisted Pull-ups)

L1: (500/400 Meter Row) (30 DB Thrusters 25/15) (20 Ring Assisted Pull-ups)

TIME CAP = 10:00

***Don’t drop the empty barbell***

C.

Single Straight Arm Banded Pulldowns

3 x 15-20 each. Rest 60s

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