Prep

Equipment Required: foam roller, light/medium band

1) Foam roll: Pecs 60s each

2) Upward to Downward Facing Dog + Toe Touch

3) 3 rounds of:

– 10 Scap Pull-ups

– 15 Band Pull-aparts

– 10 Thoracic Rotations each

– 3-5 Tempo Push-ups 3s down

A1.

DB Floor Press – Neutral Grip

2/5 x 8. 

OT1:30

– 2 warm-up sets, 5 working sets of the same weight. (Last week it was 4 working sets)

A2.

Wide Grip Pull Up

5 x 5. 

OT1:30 

– Last week was 6 sets

– Rx+: 2s Hold, 3s down

– Scale to Wide Grip Pull-up Negatives or Assisted Ring Pull-ups

B.

T2B Drills

-Coach led

-5 minutes

C.

‘Chip off the ‘ol block’

For time:

50 Hand Release Push-ups

40 T2B

30 Devils Press (50/35)

20 Burpee Pull-ups

10 Strict HSPU

– Goal: Challenging effort. Chip away at all movements breaking into manageable sets.

– Scale strict HSPU to Kipping HSPU, HSPU negatives, or DB Z-Press

– Scale T2B to straight leg raises or hanging knee raises

– Scale burpee pull ups to burpee jumping pull up

TIME CAP = 16:00

D.

Low Angle Banded Face Pull

4 x 15. Rest 60s.