Prep

Equipment required: Foam roller, light/medium band, empty bar

1) Foam Roll Pecs 60s each

2) Biphasic Pec Stretch 60s each

3) 5 each Plank Waves

3) 3 Rounds of:

– 10 Band Pass through

– 10 Banded Pull-aparts

– 5 Up downs

4) Close Grip Bench Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at chest.

A.

Close Grip Bench Press

8 x 3. 

OT1M

– Slightly heavier than last week

– These are SPEED Reps

B.

Strict Pull Ups

6 x 4. 

OT1M

Rx+: Weighted

L2: Band Assisted Pull-ups

L1: Ring Assisted Pull-ups

C.

‘Not Today Satan’

30-20-10

Renegade Rows total (50/35)

12-9-6

Devil’s Press

*300 Meter Run after the Devil’s Press each round

– Goal: Challenging pace, recover on the Run.

– Last tested 12/17

Rx+: (60/45)

L2: (40/25)

L1: (30/20)

– Run alternates:

400 Meter Row, 300 Meter Ski

D.

Band Paloff Press

3 x 8 each. Rest 60s.