Tuesday October 4, 2022

Warmup

2 Lap Jog/1:30 Bike/Row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded Good Mornings

10 Banded Monster Walks

10 Banded Ext. Rotation Pull Aparts

10 Kip Swings

3-5 Negative Pullups

Mobility

Pec Stretch :30/Side

Hamstring Stretch :30/Side

Skill/Strength

Bench Press 4-5x4 at 75% of 4RM

Four or five sets of four.  75% should be pretty easy.  Focus on speed and technique. 

Week 1 of a 9 week cycle.  Next week 85%, then 95%.  Then sets of 3 at 75/85/95.  Then sets of 2.  Then retest.

WOD

AMRAP 16:

1 pullup

1 pushup

1 lap

Add 1 rep to the pullups and pushups in each subsequent round.

F:  ring rows; box pushups

P1:  matador dips (rounds 1-10), regular pushups thereafter; strict pullups (rounds 1-5), chest to bar (rounds 6-10), regular pullups thereafter

P2:  as written

C:  bar muscle ups (rounds 1-5), strict pullups (rounds 6-9), chest to bar pullups thereafter; wallclimbs (rounds 1-5), ring dips (rounds 6-9), regular pushups thereafter

Combine options as desired.