Prep

Equipment required: Foam roller, medium band, Light DB

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) 3 Rounds:

– 3-5 Plyo Push-ups

– 5 Skip Jacks

– 5 each 1-arm DB Rows

– 10 each Single Straight Arm Band Lat Pull-downs

A.

Floor Press

2/8 x 3. 

OT1M

– These are SPEED Reps, weights should clang at the top of each rep

– 2 Warm-up sets, 8 working sets

– Improve from last week

B. 

Every 4:00 x 4 sets

10 KB Push Press (53/44)

15 each KB Gorilla Rows

20/16 Cal Row

– Goal: Challenging effort, at least 60s of rest each round. Score = last rounf time

Rx+: (62/44)

L3: (44/26)

L2: (35/20)

L1: (26/DBs 10) (15/10 Cal Row)

Rx+ Additional training: 3:00 Max Ring Muscle-ups after last interval

C.

Band Shoulder Ext Tri-Set

3 x 10-10-10. Rest 60s

– 10 reps with each grip variation