Prep
Equipment required: Foam roller, light/medium band, light KB, empty barbell
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 each Split Stance 1-arm Rows
– 3-5 Plyo Push-ups
4) Floor Press w. an empty barbell
1 x 5 w 3s down, 1s pause at floor.
A.
Speed Floor Press
2/8 x 3 every 60s.
– Slightly Heavier than last week
– 2 Warm-up sets, 8 working sets
B.
3 x 12-15.
OT2M
– Rx+: Feet Elevated
C.
Min 1: 30s Max Reps Hand Release Push-ups
Min 2: 30s Max Reps Hang Power Snatch (95/65)
Min 3: 30s Max Reps Double Unders
– Goal: Challenging effort with consistent output each interval.
Score = total reps of Push-ups
Rx+: (115/75)
L3: (75/55)
L2: (Box Push-ups) (65/45) (Single Unders or Penguin Taps)
L1: (Box Push-ups) (DB Snatch 30/20) (Single Unders or Penguin Taps)
D.
3 x 8-10 3s down. Rest 60s.