Thursday 7.22.21

Prep

Equipment required: Foam roller, barbell, light band

1) Foam roll thoracic spine 60s each

2) 2 x 10 each Thoracic Rotations

3) Band Chicken Wing Stretch 60s each

4) 2 Rounds of:

– 4 Plank to Forearm Plank

– 6 Band Overhead Goodmorning

– 4 Jump Squats

– 15 Band Pull-aparts

A.

Push Jerk

3/4 x 3 @70-75% of last week’s 1RM

OT1:30

– perform 3 warm-up sets

B1.

Close Close Grip Bench Press

Build to a heavy 6 reps in 4 sets. 

OT1:30

– Increasing weight each set

B2.

Strict Chin Ups

4 sets, 4-6 challenging reps

OT1:30

-Add weight if you need to make it challenging.

-Scaled to banded strict pull ups. 

C.

‘The Lats Samurai

AMRAP 12:

2 Rope Climbs

20 Barbell Rows (95/65)

200 Meter Run

– Goal: Challenging pace. BB loading is intended to be light.

– Rx+: (Legless Rope Climbs) (115/75)

– Scale rope climb to rope climb seated to ground

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