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Warmup:

2 Rounds:

30’ KB suitcase carry

5 KB deadlifts per side

30’ KB front rack carry

Switch what arm carries KB each round

Then..

10 Twisting push ups

10 Scorpion

On rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows

S/S/S:

Close Grip Bench Press

5X3

Increase weight ea set

Video courtesy of Juggernaut Training Systems. Third run of Close-Grip Bench Press this cycle.  This cycle we will not only make the chest stronger, but the shoulder and triceps become even stronger as well.  Just like with normal bench press, keep your shoulder blades locked to the bench, feet glued to the ground, and allow the elbows to drop straight down.  With the change in grip, try to keep the elbows close to the body and aim to touch the bar on the chest just slightly lower than where it hits on a regular bench press. Sets are back to 5, but reps drop to 3 per set, so up the weight compared to what you used for the 3X5 week.

WOD:

3 Rounds:

400M Run

200M Mixed Position* KB Farmers Walk (53’s/35’s)

10 Chest to Bar Pull Ups

 

*Hold one KB in Front Rack position, and the other in farmer carry position.  Switch at turn around.

Video courtesy of Marcus Filly.For the mixed grip farmer walk, one KB goes up into the front rack position, and the other one stays in the farmer carry position.  Switch positions at the 100M mark.  Focus on keeping those hips even, not leaning to one side or the other.  Shake out the arms before jumping up on the pull up rig.

Scaling Options:

Run -> 500M Row

KB weight -> 35/25

Chest2Bar -> Chin above Pull ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Barbell forearm roll out – 1 Min per side

 

Doorway stretch – 1 Min per side

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