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
3) AMRAP 6 at a slow pace:
– 2 Upward to Downward Facing Dog w Toe Touch
– 8 KB Push Press each
– 8 Split Stance KB Rows each arm
– 15 Single Arm Banded Pushdowns each
A.
Push Press + Push Jerk
3/4 x 2 + 1
OT1:30
– 3 warm up sets, 4 working sets
– 5% heavier than last week
– Final week
– L1: Strict Press + Push Press 4 x 3 + 2, 1-2 warm-up sets
B.
For Time
50 Calorie Row
50 S2OH (135/95)
50 T2B
50 Plate G2OH (45/25)
50 Calorie Row
– Goal: Challenging effort. Perform all movements in sets of 7-10.
TIME CAP=20:00
Rx+: (135/95)
L3: (115/75)
L2: (95/65) (Hanging Knee or Straight Leg Raises) L1: (30 Cal Row) (DBs 25/15s) (V-ups)
C.
4 x 8-10. Rest 60s.
– You can use rings for this