Upper body lift prep and shoulder prep
MOBILITY: Roll out and static stretch
REVIEW: Bench Press
LIFT:
3 @ 60%
3 @ 70%
3 @ 75%
3 @ 85% *NOTE* there is no money maker set this cycle 1:30 rest btwn sets
LAT: 35 REPS , 30 sec rest, Rep effort 6-8 reps
HINSHAW ankle flexion & achilles exercises
WORK:
20 MIN AMRAP
10 CTB
20 Pistols
10 Box Jumps (36/30)
Rx2:
10 Pull up
20 Pistols
10 Box Jumps (36/30)
Rx3:
10 sec flexed arm hang (at top of bar)
20 Pistol mods
10 Box jumps (24/20)
SILVERS:
LIFT: Deadlift with EMOM 10 MINS 4 reps @ 60%
WORK:
15 MIN AMRAP
10 sec flexed arm hang (use a band for assistance if required)
20 blocked squats (use a pole to assist if needed)
10 box jumps/step ups
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