Tuesday, August 23

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) 2 Rounds:

– 6 Barbell Rows

– 6 Push Press

– 6 Barbell Curls

– 15 Banded Pull-aparts

5) Split/Push Jerk Drills

– 5 reps of each

A. 

Push Jerk

2/4 x 4. 

OT2M

– 2 Warm-up sets, 4 working sets

L1: DB Push Press 4 x 8-10

B.

‘Not Today Satan’

30-20-10

Renegade Rows total (50/35)

12-9-6

Devil’s Press

*300 Meter Run after the Devil’s Press each round

– Goal: Challenging pace, recover on the Run.

– Last tested 4/19

Rx+: (60/45)

L2: (40/25)

L1: (30/20)

B.

Band Face Pull Aparts

100 Reps AFAP