Friday 4.1.22

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.

Split Jerk

Take 5 sets to build to a heavy 2. 

OT2M

– Sets of 5,4,3,2,2

– L1: Push Jerk 5 x 4 building in weight as form permits or DB Push Press 4 x 8-10, 2 warm-up sets.

B.

EMOM 8

Min 1: 30s Max Chin-ups

Min 2: 30s Max Ring Rows

L1: (Band Assisted Chin-ups)

C1.

Single Arm Overhead Situp

​​3 x 10 each. Rest 45s.

C2.

Banded Pushdowns

3 x 20-25. Rest 45s.