CFDC Athlete Spotlight: Aaron A.
August 1, 2016
Wednesday, 8/3
August 2, 2016
Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 OH Band Pull Aparts
5 Squat to Bootstrappers
10 Band Good Mornings
Strength – Weighted Strict Chin-Ups (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) Negatives: 8 x 2 + 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)
Met-Con
6 Rounds
:30 KB Swings
:30 Rest
:30 10 Hollow Rocks+ Max V-Ups
:30 Rest
Cool Down
1 Min OH Band stretch/ side
