Monday, 5/2
May 1, 2016
Wednesday, 5/4
May 3, 2016
Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Band Pull Aparts
5 Squat to Bootstrappers
10 OH Band Pull Aparts
Strength – Weighted Strict Chin-Ups (25 Min)
Prep:
2 x 3 unweighted strict chins
Work:
3-3-3-2-2-2
Scaling options:
A) 6 x Max unweighted strict chin-ups
B) 8 x 2 Negatives + 5 Supinated Band Pull Aparts (rest 2 minutes between sets)
C) 8 x 5 Ring Rows + 5 Supinated Band Pull Aparts (rest 2 minutes between sets)
Accessory
3 Rounds, NFT, of
8-10 Landmine Rows/side
10 DB Powell Raises/side
10-15 DB Wrist Extension
