WARM UP
Band dislocates, pull-aparts, rows and presses
With a light/moderate KB, complete 2 rounds:
5 x Press + 5 x Windmill + 5 x OH lunge (15 Reps R, then 15 L)
10-12 x Ring Rows
20-30s Arm Bar / side
With a light/moderate KB, complete 2 rounds:
5 x Press + 5 x Windmill + 5 x OH lunge (15 Reps R, then 15 L)
10-12 x Ring Rows
20-30s Arm Bar / side
60s Couch stretch / side
60s Post calf stretch / side
60s Post calf stretch / side
Shoulder Press X 3
Every 2 min x 6 sets:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85-90%
Set 6: 90%+ (attempt new 3 RM)
—————————–
– Base last 3 sets off of % but also feel.
– Goal should be no failed reps except possible the last.
(Coaches – working sets will take 12 mins)
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80-85%
Set 5: 85-90%
Set 6: 90%+ (attempt new 3 RM)
—————————–
– Base last 3 sets off of % but also feel.
– Goal should be no failed reps except possible the last.
(Coaches – working sets will take 12 mins)
12 Min AMRAP: HSPU / Pull-Up / Pistol
Complete AMRAP in 12 min:
6 x Strict HSPU
8 x Strict Pull-ups (either grip)
12 x Alternating pistols
6 x Strict HSPU
8 x Strict Pull-ups (either grip)
12 x Alternating pistols
Complete 3 rounds NFT:
20 x Band face pulls
15 x Dumbbell pull-overs
20-30 x Hollow rocks
20 x Band face pulls
15 x Dumbbell pull-overs
20-30 x Hollow rocks
