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) 3 Rounds:
– 5 each Single ARm DB Push Press
– 5 each DB Rows
– 10 Scap Pull-ups
– 10 Kip Swings
A.
A1.
Single Arm Half Kneeling Tornado Press
1/4 x 6-8 each.
OT2M
– 1 Warm-up sets, 4 working sets
– Increase from last week
A2.
Single Arm KB Row With Rotation
1/4 x 8-10 each.
OT2M
– 1 Warm-up sets, 4 working sets
– Increase from last week
B.
‘The Beach Is That Way’
For time:
15-12-9
each Single Arm DB Hang Clean & Press (60/40)
21-15-9
C2B Pull-ups
– Goal: Hard effort. You should be able to complete AT LEAST sets of 7 in a row with the DB otherwise the weight is probably too heavy.
– Last tested 10/1
Rx+: (70/50) (9-6-3 Ring Muscle-ups)
L3: (50/30)
L2: (40/20) (Band Assisted Puill-ups)
L1: (25/15) (Ring Assisted Pull-ups)
TIME CAP = 14:00
C.
3 x 8 each no rest.