Warmup:

1:00 Ski Erg

Banded 7’s*

10 Bow2Bend

10 Thoracic High Fives

10 Scorpions

5 Hand-Release push ups

5 Dual DB (light) bench press

50’ Dual DB Farmer’s Walk

10 Scap Push-ups**

Barbell warmup – With an empty bar and hands right outside shoulders, perform 5 reps of: Strict Press, Dip/Drive, Push Press, Push Jerk

Videos courtesy of Mayhem Athlete and The Active Life, respectively.

For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down)

S/S/S:

Push Jerk

3X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Second time hitting our Push Jerk this cycle.  Like last time, focus on pulling yourself down in the dip with control and tension, then EXPLODING upward and then PUNCHING under the bar as fast as you can.

WOD:

Every 4 Min for 16 Min, complete:

10 DB Bench Press (50/35)

100M Dual DB Farmer Walk (50/35)

Score = Slowest Round

Videos courtesy of Rogue Fitness.

We’ll mix up a good amount of pushing, grip fatigue, and core engagement in today’s WOD.  Be proficient in the bench press, but don’t sprint so fast through the reps that your shoulders are smoked prior to starting the farmer’s walk.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Banded Bully Stretch – 1 Min per side

Barbell forearm mash – 1 Min per side