2013 Smackdown in Review
September 25, 2013Friday September 27
September 26, 2013
Warm-Up
2 Rounds of
10 Alt Samson Lunges
10 Scap Retraction Push-Ups
10 Prone Ys (Rotate & Retract – “thumbs down”)
10 prone Ws (Flat Hands & Retract – Elbows Retracted)
15 Side Plank Reach-n-Squeeze/side
Prep
5 Hanging Scap Retractions + 10 Strict Press w/ bar
5 Hanging Scap Retractions + 10 Push Press w/ light wt
5 Hanging Scap Retractions + 10 Push Press w/ moderate wt
Strength
5 Rounds (NFT) of
Max unbroken Strict Chin-Ups*
45-60 seconds REST
10 Push Press (M=135/115/95/75; W=93/85/65/55)
45-60 seconds REST
*scale to 5 band assisted chin-ups
Accessory Work
50 Band Pull-Aparts
