Friday December 03, 2019

AM - WORK
A) Intervals:
EMOM 10
A - 45s @ -3 of your avergae RPM over 10 Mins
B - 50% Max Unbroken Toes to Bar + 2

Rest 5:00

EMOM 10
A - 45s @ -3 of your avergae RPM over 10 Mins
B - 8 Burpee Box Overs

B) Kipping Pull Development:
3 sets:
15 beat swings, initiate through the midline. tight hollow and arch positions, feet together throughout.
0:45 rest.

4 sets:
3 reps 1 + 1 + 1, Kip + paused kipping half pull-up + kipping pull-up
https://www.youtube.com/watch?v=dx7Mfrhxnts
1:00 rest.

3 sets:
5 x three position ring row. Hollow body, start with A) slight push down with straight arms, B) scap retraction, C) row. controlled lower. try not to break hollow with each pause.
1:00 rest.

1 set: M.E. Ring rows.

PM - WORK
A) Push Press:
Build to a heavy set of 2 for the day

B) Working Sets:
3 Sets of:
15 Banded Face Pulls
15 Push Press

Rest 2:00 Between Sets

C) Superset:
3 Sets of:
6 Snatch Pulls
6/6 Dumbbell Alternating Z-Press

60s Rest between sets

D) Work:
AMRAP 20
10 Muscle-ups
10 Clean and Jerks, 70/50kg
10 Muscle-ups
10 Snatches, 70/50kg

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