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 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.
Build to a heavy 6 reps in 4 sets.
OT1:30
– Increasing weight each set
B2.
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