Prep
Equipment required: Foam roller, light/medium band
1) Foam Roll Pecs 60s each
2) Biphasic Pec Stretch 60s each
3) 3 Rounds of:
– 10 Band Pass through
– 10 Banded Pull-aparts
– 3-5 Plyo Push-ups
4) Bench Press w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
Bench Press
6 x 5 @50% of 1RM
OT1M
– 2-3 Warm-up sets
– SPEED BENCH
– fast/explosive reps.
B.
‘Extra Schmedium’
3-2-1
Rope Climbs
30-20-10
20-20-20
– Goal: Tough effort, push your pace, but break sets of push-ups before you hit failure.
-TIME CAP=20:00
Rx+: (Legless Rope Climbs) (Elevated Rows)
L1: (Rope Climb Standing to Ground) (Box Push-ups)
C.
Max reps in 2:00
– shoot for 75+