Prep
Equipment Required: Light band, light KB
1) 1 round:
– 5 Upward to Downward Dog w Toe Touch
– 10 each Thoracic Rotations
2) ARMAP 5:
– 10 Scap Pull-ups
– 10 Band Pull-aparts
– 10 total Single Arm KB Push Press
A.
Weighted Pull 1RM
Build to a 1RM in 5 sets
-Then-
Back off sets: working back down in weight over 3 sets of 2-3 reps.
OT1:30
– Sets of 3,2,2,1,1,2,2.2
L2: Ring Assisted Pull-ups or Negatives 4 x 6-8 3s tempo.
L1:
-A1. Ring Rows 4 x 6-8 3s tempo.
-A2. Band Lat Pull Downs 4 x 15-20
B.
‘Atlas’
10 Wall Walks
20 Power Clean + Push Jerk (135/95)
30 Toes to Bar
40/28 Cal Row
– Goal: Hard Push, fast singles on the G20.
Rx+: (100 Ft Handstand Walk for Wall Walks) (155/105)
L3: (115/75)
L2: (Wall Walk Limited ROM) (95/65) (Hanging Straight Leg Raise)
L1: (Plank Walk-outs) (DB Hang Power Clean + Press 30/20) (Weighted V-ups) (20/15 Cal Row)
TIME CAP = 12:00
C.
4 x 50 Meter Carry. Rest 60s
– Go light!