Strength
a) Strict Press – 5×5 @ 80%+, 1×8-10 Reps @ 70%
b) Strict Pull-ups – 5×10 (normal grip)
—Superset a/b every 3 minutes. Make pull-ups challenging whether that’s using a band or adding a weight.
Conditioning
12 Min AMRAP Max Cal Assault Bike
***Every 1:30, starting at 0:00, do:
ODD RD = 4 Wall Walks (RX+ = 5 WW)
EVEN RD = 50 Double Unders (RX+ = 60 DU)
WOD Notes: Goal is to have about 35-45 sec on the bike each round. You will do 4 rounds each of the WW & DU. Score = total cals on the bike. You may scale WW to 2-3/rd if necessary.
Assistance
a) Barbell Bicep Curls + Skull Crushers – 3×8 + 1×12 (regular)
—Overload the eccentric part for both movements. You will have to use hips for concentric portion. Rest as much needed in between movements.
b) Banded OH Distraction – Spend 3-4 minutes total (palms should be up)
—Improves OH Positioning, external rotational capacity
c) Lacrosse Ball Pec & Lat Smash – Spend 2 minutes on each side just under the clavical & under armpit area.