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) 2 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 6 Barbell Curls
– 15 Banded Pull-aparts
A.
Build to a heavy 2 in 6 sets working on technique and building weight as you see fit.
OT2M
– Improve from last week’s weight.
– Rx+: Push Jerk + Push Jerk + Split Jerk – Barbell Cycling
B.
‘The Lats Samauri’
AMRAP 12:
2 Rope Climbs
20 Barbell Rows (95, 65)
200 Meter Run
– Goal: Challenging pace. BB loading is intended to be light.
– Last tested 7/22
Rx+: (Legless Rope Climbs) (115/75)
L3: (75/55)
L2: (1 Rope Climb) (65/45)
L1: (1 Rope Climb Standing to Ground) (55/35) (100 Meter Run)
– Alternative to Run:
600 Meter Bike or 200 Meter Row
– Alternative to Rope Climb:
10 Commando Pull-ups
C.
Half Kneeling Banded Pallof Press
4 x 8 each. Rest 60s.