Lifting tonight, check out Marks
wrists and knuckles, it’s okay to have them
slightly bent over while pushing to the ceiling.
Warm up
- 10 hanging lat retractions… this will initiate your swing if you are doing it right.
- 10 band pull back targeting low traps. Arms pulling straight up and back
- 10 staggered stance push ups….. while moving across floor
- 10 air squats
- foam roll posterior chain, lats, quads and back
-
Strength
- 8 min emom, use bands, jumps or parallel rings ….try and start doing them on your own
Odd min- 6 strict pull ups
Int- 7 reps
Adv- 8 reps
Even min- 8 Strict Press (Mod. load)
AMRAP
5 rounds
3 min amrap
3 powercleans 135/95
6 push ups
9 airsquats
- Rest 1 min