Prep
Equipment required: Foam roller, light KB, medium/light band
1) Foam roll Thoracic & Lats x 60s each
2) Band Chicken Wing Stretch x 60s each
2) AMRAP 8 at a slow pace:
– 4 Yoga Push-up
– 8 each KB Push Press
– 8 each Split Stance KB Rows
– 15 Banded Pull-aparts
– 15 each Single Arm Banded Pushdowns each
A.
Push Press + Push Jerk + Split Jerk
8 sets x 1 + 1 + 1 working on technique and building weight as you see fit.
OT1:30
– L1: Work on technique OR – DB Push Press + Push Jerk 4 x 4 + 4, 2 warm-up sets
B.
4 Rounds
6 Strict Pull-ups
12 Barbell Rows – pronated grip
25 DB Hammer Curls – light
– Rest 2-3:00 between rounds
– Goal: This should be very very tough! Warm-up as much as needed before starting this giant set. Your arms should be so pumped that taking your shirt off is difficult ?
C.
T2B
2 sets for max reps. Rest 2:00
– Goal: Increase by 3-5 reps from last week
Rx+: (60+)
Rx: (50)
L3: (40)
L2: (Hanging Straight Leg or Hanging Knee Raises)
L1: (Weighted V-ups)