Thursday, 9/29
September 28, 2016
CFDC Athlete Spotlight: JP & Angie F.
September 30, 2016
Warm-Up
3 Rounds
6 Hanging Scap Retractions
12 Band Pull Aparts
6 Squat to Bootstrappers
12 Band Good Mornings
Strength – Weighted Strict Chin-Ups (25 Min)
Prep:
2 x 3 Unweighted Strict Chin-Ups
Work:
3-3-2-2-1-1-1
then,
2 x 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
3 Rounds of
8-12 Single Arm DB Rows/side
Rest :30 after each set (each arm)
Then,
3 Rounds, NFT, of
20 Supinated Grip Band Pull Aparts
10-15 DB Wrist Extensions
Cool Down
1 Min OH Band stretch/ side
