Monday, 5/16
May 15, 2016Wednesday, 5/18
May 17, 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 Chins (25 Min)
Prep:
2 x 3 unweighted strict chins
Work:
3-3-2-2-1-1-1
+ 2 sets of Max Rep Unweighted Strict Chin Ups
Scaling options:
A) 8 x Max unweigted 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
4 Rounds, NFT, of
5 Prone Plate Retract and Press
10 DB Wrist Extensions
15 Band Pull Aparts
