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 Snatch Grip Pendlay Rows

– 6 Push Press

– 6 Barbell Curls

– 10 Scap Pull-ups

– 25 Banded Pull-aparts

A.

Weighted Pull Up

Build to a 1RM in 5 sets. 

OT1:30

-Then-

Back off sets: working back down in weight over 3 sets of 2-3 reps.

L2: Ring Assisted Pull-ups or Negatives 4 x 6-8 3s tempo.

L1: Ring Rows 4 x 6-8 3s tempo.

B1.

Snatch Grip Pendlay Row

2/4 x 8-10. 

OT1M

– 2 Warm-up sets, 4 working sets

B2.

Close Grip DB Push Ups

2/4 x 8-10. 

OT1M

– L2: Hybrid style – regular push-up on the way down, knees on the way up

– L1: Band Assisted

C1.

Seated Supinated DB Lateral Raises

3 x 12-15. 

OT1:30

C2.

Overhead Tricep Extensions

3 x 30s. 

OT1:30