Programming Preview: Week of 7/12
July 11, 2021
Tuesday, 7/13
July 12, 2021
Warm Up
3 Rounds
6 Hanging Scap Retractions
12 Spider Lunges
6 Alt T Push Ups
12 Alt Samson Lunges
Prep (6 Minutes)
:20 Bike (easy)+10 OH Band Pull Aparts
:20 Bike (moderate)+10 PVC Dislocates
:20 Bike (hard)+10 OH Band Pull Aparts
:20 Bike (full sprint)+5 Dips
EMOM 18 (6 rounds each)
A) Strict Pull Ups*
B) Bike 15/10 Cals
C) 5-8 Ring Dips
Met Con
AMRAP 12 Minutes
12 Single DB Step Ups
18 Single DB Hang Clean and Jerk (9/side- 50/35, RX+70/50)
12 Push Ups
Scale Ring Dips to Dip bars, Boxes or Benches
Scale up to Pause Ring Dips
*Pull Up Progression
Zero: 5 Seated Pull Ups on bar in rack
1-4: 6-10 Band Assisted Strict Pull ups
5-9: 6-8 Strict Pull Ups (1-2 sets, doesn’t have to be unbroken)
10+: 3-5 Weighted Pull Ups
