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
– 5 Up downs
4) Close Grip Floor Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at floor.
A.
Close Grip Floor Press
4 x 6.
OT2:15
– build to a heavy 6
B1.
2/3 x 8-10 each.
OT1:15
– 2 warm-up sets, 3 working sets
B2.
2/3 x 12-15.
OT1:15
– 2 warm-up sets, 3 working sets
C.
For Time:
30-20-10
DB Hang Power Cleans (50/35)
– Goal: Hard effort. Shoot for all sub 8:00.
TIME CAP=10:00
Rx+: (60/45) (6/4 Bar Muscle-ups after each set)
L3: (40/25)
L2: (30/15)
L1: (20/10) (Box Push-ups)