11/1/17 No-Shave-Novemeber

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Warm Up:

Shin Box S2S x 10
Lying Scorpion x 10
Lying Leg Cross-body x 10
Touch-down squat on 4″ riser 2 x 10ea
Reverse + Forward Lunge on 4″ riser x 16 alternating
Plate G2OH x 10
Up-down to Plate G2OH x 10

Hanging Shrugs x10

Bench Press Warm-Up x4:00

 

 

Strength Work:

A.1) Close-Grip Bench Press – Work up to a 3rm in 15:00

A.2) Rope Climbs 5×2            ……Scale accordingly, spread sets out over the 15 minute time clock.

B.1) Sandbag Shoulder Squats 4x5ea…………..Go Heavy

B.2) Z-Press 4×8………………Medium DB’s

B.3) Seated KB Shrugs 4×12………..Go Heavy

C.)Banded Face Pulls…….1×100…………split up in as few sets as possible. Place the band at eye level on                                                                                  the rack. when pulling, keep your elbows high.