Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 10 Barbell Rows
– 5 Up downs
4) Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A1.
Bench Press
Heavy 9 in 4 sets.
OT1:30
– use a medium grip
– Hit last week’s heavy x 9
– Last week was 8 reps
A2.
Elbow Out Landmine Row
4 x 8-10 reps each
OT1:30
– Increase from last week
B.
For Time:
40-30-20-10:
Hand Release Push-ups
4-3-2-1
Legless Rope Climbs
– Goal: Hard effort. Perform big sets of push-ups, but be aware of getting too close to failure.
Rx+: (15/10 Kipping Handstand Push-ups each round for Push-ups)
L2: (Rope Climbs)
L1: (Box Push-ups) (Rope Climb Standing to Ground)
TIME CAP = 12:00
C.
3 x 15-20. Rest 60s.