Prep
Equipment required: Foam roller, medium 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) 3 Rounds:
– 6 Barbell Rows
– 6 Push Press
– 10 Scap Pull-ups
– 10 Kip Swings
5) Review Pull-up scaling options
6) Split/Push Jerk Drills – 6 reps of each movement
A.
Split Jerk
Build to a heavy 2 over 6 sets
Sets of 4,3,2,2,2,2
– Last tested 4/3
L1: 6 x 3 practicing technique or Single Arm DB Push Jerk
B.
‘Jackie’
1K Row
50 Thrusters (45/35)
30 Pull-ups
L2: (Band Assisted Pull-ups)
L1: (500/400 Meter Row) (30 DB Thrusters 25/15) (20 Ring Assisted Pull-ups)
– Goal: 80% pace on the rower then big sets of both movements, unbroken if possible.
TIME CAP = 10:00
C.
3 x 10-12 each. Rest 60s
– Start non-dominant side first