Monday, 5/18
May 18, 2015Wednesday, 5/20
May 20, 2015Warm-Up
3 Rounds of
5 Squat to Boot Strapper
5 Hanging Scap Retractions
5 Hips to Wall
10 Spider Lunge
10 Band Pull Aparts
10 Supine Scorpion
Strength – Pendlay Rows (30 Min)
Prep: 1 x 10 RDL w/ bar; then, 5-3-3-3 Pendlay Rows
Work: 5 Rounds of
- 5 Pendlay Rows*
- Near Max Strict Chin Ups**
- 20 Plate Russian Twists (10/side)
- 1:30 Rest
* at same weight all sets, unless form breaks down
** Near Max Chin Ups should be just short of failure. Scale to 2 Negatives or 5 Ring Rows
Accessory
EMOM for 12min (4 Rounds each) of
- 3-4 Ring I,Y,Ts
- 12 Pause Scap Push-ups***
- 6 V-Ups+ 12 Hollow Rocks +6 V-Ups
*** Pause Scap push-up = elbows stay locked, emphasize hollow body position; pause with shoulder blades spread apart