5/13/20 - Wednesday

Tier 1, 2, 3 and Competitor

Warmup:

3 Rounds of:

:30 of Shoulder Taps

3 Samson Stretches each side (Reverse Lunge, reach up and lean back)

3x (Inchworm + 3 Scapular, 2 Regular and 1 Dive Bomber Pushup)

:30 of Plank Up/Downs

10 Bird Dogs

10 I, Y, T's (laying down)

A1) Split Jerk 10x1

*Start at 60% of 1RM and work up

A2) Weighted Pullups, Strict Pullups or Pullup Progressions 5x3

B) For Time:

400m Run

21-15-9

Shoulder to OH

Chest to Bar Pullups, Pullups or Ring Rows

400m Run

T1- You pick the weight

T2- 95/65

T3- 115/75

Competitor- 135/95

Home Version:

A1) DB Split Jerk 10x3s

*No DB? Do Pushups or HSPU (any variation) 5x5-10

A2) 5x 10-15 Hollow Rocks + 10-15 Arch Ups (superman)

B) For Time:

400m Run

21-15-9

DB Shoulder to OH, HSPU or Pushups

DB Bent Over Rows or Hollow Rocks

400m Run

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

Banded Foam Roller Pass Thru (against the wall) x20

Foam Roll T-Spine/Lats 2:00

Cat/Cow x 20