WOD Monday 08.12.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Overhead Banded Stretch x 1 minute
Shoulder Pass Throughs x 10 reps

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
Scap Push Up + T-Twist x 10 Alt reps
Ring Archer Row x 10 Alt reps
Banded Pull Aparts x 15 reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Hold
“B” 2 rounds of:
4 No Push Up Burpees
8 Alt Jumping Lunges
50ft Shuttle

Technique & Lift:

Push Press
– Shoulder Press x 5 reps
– Push Press x 5 reps

A. Every 90 seconds x 3 sets
Push Press
*Set 1 x 3 reps @ Light – Moderate.
*Set 2 x 2 reps @ Moderate – Heavy Moderate.
*Set 3 x 1 rep @ Heavy Moderate – Opening Weight.

B. Every 2:30 minutes x 6 sets
Push Press x 1 rep

*Comp & L3– Build up to 1RM for the Day.
*L2 – Build up to 80-85+% of your 1RM Push Press
*L1 – Pick a Moderate load to focus on your Tech

C. 3 sets of:
Strict Pull Ups x 4-6 reps (CTB or Wtd if possible)
Into…
Single Arm OH Carry x 100ft/Side
Into…
3D Banded Pull Aparts x 10-15 reps
– Rest 60 seconds b/t sets –