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.
Shoulder Press
Build to a heavy 2 in 8 sets.
– sets should look like 3-3-2-2-2-2-2..
– Heavy 2 reps, NOT a 2RM
– Next week we’ll test this for a 1RM
– Last tested 6/21
– L1: 2/6 x 8-10 reps
B.
‘The Beach Is That Way’
For time:
15-12-9
each Single Arm DB Hang Clean & Press (55/40)
21-15-9
C2B Pull-ups
– Goal: Hard effort. You should be able to complete AT LEAST sets of 7 in a row with press otherwise the weight is probably too heavy.
Rx+: (70/50) (9-6-3 Ring Muscle-ups)
L3: (50/30)
L2: (40/20) (Band Assisted Pull-ups)
L1: (25/15) (Ring Assisted Pull-ups)
TIME CAP = 14:00
C.
Banded Face Pull Apart
Accumulate max reps in 3:00
– Goal: 100+