Prep

Equipment Required: foam roller, medium band, barbell

1) Foam roll thoracic spine 60s each

2) Band Chicken Wing Stretch 60s each

3) 5 Upward to Downward Dog w. Toe Touch

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 @5% heavier than last week

OT1:30

– perform 3 warm-up sets

B1.

Close Close Grip Bench Press

Build to a heavy 7 reps in 4 sets. 

OT1:30

– Increasing weight each set

B2.

Strict Chin Ups

4 sets, 5-7 challenging reps

OT1:30

-Add weight if you need to make it challenging.

-Scaled to banded strict pull ups. 

C1.

Ring Row With Rotation

3 x 12-15. No rest.

– elevate feet if needed for more difficulty

C2.

GHD Plank Hold

3 x 30seconds

OT2M