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
– 10 Scap Pull-ups
– 15 Banded Pull-aparts
A.
Build to a heavy 1 + 1 over 6 sets.
OT2M
– Sets of: 3,2,2,1,1,1
– Match last week’s weight
L1: 4 x 6-8 matching last week’s weight, or DB Push Press
B.
Every 3:00 x 5 sets
7 Pull-ups
14 alt Renegade Rows (50/35)
– Goal: Minimum 60s of rest time each round.
– Score = Split time on 4th set
Rx+: (6/4 Ring Muscle-ups for Pull-ups) (60/45)
L3: (40/25) (Regular Pull-ups)
L2: (30/15) (Band Assisted Pull-ups) (30s of Double Under Attempts)
L1: (Ring Assisted Pull-ups) (20/10) (30 Single Unders or Penguin Taps)
C.
3 x 25. Rest 60s.