Monday August 22, 2022

Warmup

Banded Pull Aparts

Banded Diagonal Pull Aparts

Banded Ext. Rotation Pull Aparts

Banded OH Press

Banded Good Mornings

Banded Lat Pull Downs

Squat w/ Forward Press

DB Floor Press https://www.youtube.com/watch?v=0S0pPgQXWNk

Mobility

Banded Shoulder Distraction :30/Side

Banded Knight Stretch :30/Side

Skill/Strength

Bench Press

3-4x5 at 87.5% of 5 rep max

1xAMRAP at 87.5%

Three or four sets of five, followed by one AMRAP set.

WOD

5 rounds:

Alternating DB Snatch 4/8/12/16/20

Pullups 5/5/5/5/5

DB Goblet Squat 4/8/12/16/20

Pullups 5/5/5/5/5

F:  KB swings; ring rows; KB goblet squats or air squats

P1/P2:  choose your own DB weight

C:  50/35 db or more; 5 pullups following the snatch are strict, 5 following the squat are chest to bar; DB OHS instead of goblet squat (not alternating but must finish with equal reps per arm each round)