Monday, October 10

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 Barbell Rows

– 6 Push Press

– 6 Barbell Curls

– 15 Banded Facepull-apart

A.

Push Jerk

Build to a heavy 2 over 6 sets.

OT2M

– Sets of 4,3,2,2,2,2

– Compare to 6/13

L1: DB Push Press 4 x 8-10. 2 Warm-up sets

B.

4 Rounds For Quality

6 Snatch Grip Pendlay Rows

12 each alt Bent Over DB Single Arm Rows

25 Band Pull-aparts

Rest 3:00

– Goal: Hard effort with full recovery between sets. Your choice of weights. No time cap

C.

Plate Egyptian Shoulder Rotation

3 x 6-8 each. Rest 60s