Prep:
Equipment Required: foam roller, barbell, light/medium band
1) Foam roll pecs 60s each
2) 3-Way Banded Shoulder/Lat Stretch x 30s each position
3) 2 Rounds of:
– 5 Yoga Push-ups
– 10 1-arm KB Rows each
– 10 Thoracic Rotations each
– 25 Banded Pull-aparts
4) 400 M Run
A.
Close Grip Bench Press
5 x 4 @3-5% heavier than last week
OT1:30M
-Weight should be light and fast
– perform 3 warm-up sets, then 5 working sets
– close grip for all sets
B.
EMOM 16
Minute 1: 10 Strict Chin-ups
Minute 2: 20 SA KB Push Press total (50/35)
Minute 3: 20 KB Gorilla Rows total
Minute 4: 200 Meter Run
– Goal: Challenging effort, similar intent to last week. Each interval should NOT take longer than 40s and loading is intended to be light done UB.
– Rx+: (15/12 Strict Chin-ups) (60/45) (7/5 Cal Ski instead of Run)
– Scale strict pull ups to jumping pull up negatives or assisted ring pull ups. No rubber bands today.
B.
2:00 x max reps.
– goal: 75+ reps