11.02.2025

TUESDAY – PUSHING + PULLING (90 min)

Warm-up (15 min):

• 800m row
• Then 3 rounds:
  • 10 ring rows
  • 8 push-ups
  • 10 band pull-aparts
  • 8 PVC pass-throughs

Strength/Skill (30 min):

1. Strict Press: 5×4 @70-75% 1RM
   • Focus on bracing
   • Rest 2 min between sets
2. Ring Row Progression: 4×8 weighted
   • Focus on scapular control
   • Rest 90s between sets

WOD (25 min):

“DT” (Modified) 5 Rounds For Time:

• 12 Deadlifts (50% 1RM)
• 9 Hang Power Clean (50% 1RM)
• 6 Push Jerk (50% 1RM)

Cap time: 20 min

Mobility (20 min):

Upper Body Focus:

1. Shoulder Series:
   • Band pull-aparts 3 x 15
   • Face pulls 3 x 15
   • Wall slides 3 x 10
2. Thoracic Series:
   • Foam roller mobilization
   • Extension over roller
   • Rotation drills
3. Static Stretches (45s each):
   • Lat stretches
   • Chest stretches
   • Upper back release