1:00 Echo Bike
30’ bear crawl
30’ Side lunge & back
10 Twisting Push Ups
10 Kneeling Lat Stretch
10 Scorpion Stretch
1:00 Ski Erg
On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or ring rows), 3 Chest2Bar Pull ups (or harder ring rows)
Close-Grip Bench Press
Increase weight each set
Video courtesy of Juggernaut Training Systems.
For our pushing movement this cycle, we’re going t focus on the Close-grip Bench Press. Looking to get some good work o the shoulders and tricep strength! Technique Points to remember: 1. Move your grip in 2-3” from your competition grip. 2. Focus on tucking your elbows more and touching the bar lower on your chest to maintain bar over wrist over elbow stacked position.
50/35 Cals, Echo Bike
40 Deficit Push Ups (Hands on 45# Plates)
30 Chest2Bar Pull Ups
20 Handstand Push Ups
10 Cal Ski Erg
Video courtesy of Train FTW. Quick demo of the deficit Push Ups on plates.
Today we’re looking to tackle a mini-chipper. As with any other chipper, the goal is to chip away at the work rather than try to make it a big sprint. Steady pace to start, and pick up the pace towards the end!
No bike -> 65/45 Cal Row
Deficit push ups -> Hand-rel push ups
C2B pull ups -> Chin-above pull ups -> Buddha Pull Ups -> ring rows
HSPUs -> Pike push ups off a box -> pike push ups off the floor -> high kneel DB press
Doorway Stretch – 1 Min per side
Elevated Prayer Stretch – 2 Min
Video courtesy of ChrioSport Specialists of Dallas