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 Push Press
– 6 Barbell Curls
– 10 Scap Pull-ups
– 25 Banded Pull-aparts
A.
Weighted Pull Up
Build to a 1RM in 5 sets.
OT1:30
-Then-
Back off sets: working back down in weight over 3 sets of 2-3 reps.
L2: Ring Assisted Pull-ups or Negatives 4 x 6-8 3s tempo.
L1: Ring Rows 4 x 6-8 3s tempo.
B1.
2/4 x 8-10.
OT1M
– 2 Warm-up sets, 4 working sets
B2.
2/4 x 8-10.
OT1M
– L2: Hybrid style – regular push-up on the way down, knees on the way up
– L1: Band Assisted
C1.
Seated Supinated DB Lateral Raises
3 x 12-15.
OT1:30
C2.
3 x 30s.
OT1:30