Prep
Equipment required: Foam roller, light band, barbell
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:
– 6 Barbell Rows
– 6 Push Press
– 10 Scap Pull-ups
– 10 Kip Swings
5) Review Pull-up scaling options
A.
Build to a heavy 2 in 6 sets working on technique and building weight as you see fit.
OT2M
– Rx+: Push Jerk + Push Jerk + Split Jerk – Barbell Cycling
– L1: Work on technique OR – DB Push Press 4 x 8, 2 warm-up sets
B.
‘Bringing Sexy Back’
Every 3:00 x 5 sets
10 Chest to Bar Pull-ups
10 each Renegade Rows (50/35)
45 Double Unders
– Goal: Hard but sustainable efforts each round, unbroken reps.
Score = time on last round
Rx+: (5/3 Bar Muscle-ups to start each round) (60/45)
L3: (Regular Pull-ups) (40/25)
L3: (30s Pull-up Negatives 3s down OR Band Assisted Pull-ups) (30/20) (30s of Double Under Attempts)
L1: (Ring Assisted Pull-ups) (20/15) (Single Unders or Penguin Taps)
C.
Band Shoulder Extension Tri-set
3 x 10 reps in each grip position – pronated, neutral, supinated