Base Camp, 5/7/2016
May 4, 2016
Friday, 5/6
May 5, 2016

4 Rounds of
4 Alt T Push-ups
8 Arm Circles each direction
4 Dolphin Pushups
8 Spider Lunges


1 Min Standing Band Lat/Tri stretch/side

Strength – Push Press (35 min)
1 x 10 Strict Press w/ bar;
3 x 4 Push Press working up in weight

Follow each work set with one exercise, alternating between:

A) 15 OH Plate Sit ups
B) 20 Spider Planks (10/side)

4 Rounds, NFT, of
3-5 Tempo Push-ups 2-1-X-0*
15 Tube Face Pulls

* 2 counts down, 1 count hold at bottom, drive up explosively, immediately begin controlled descent (emphasis is on maintaining tension, not resting on floor or lockout).

– Scale to Hands on Bar in rack, and go as high as needed to maintain full ROM and Tempo;
– Scale Up by elevating feet and placing hands on plates, chest to plate level without resting on floor

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