AM - WORK
A) CAPACITY
EMOM 10
A - 45s @ -5 of your avergae RPM over 10 Mins
B - 50% Max Unbroken Toes to Bar
Rest 5:00
EMOM 10
A - 45s @ -5 of your avergae RPM over 10 Mins
B - 7 Burpee Box Overs
B) Kipping HSPU development
20 pike rocks.
3 sets:
M.E. Frog stand. https://www.youtube.com/watch?v=FlEi-SsDz8U
1:00 rest.
EMOM3:
Establish a solid tripod position, tap knees to elbows 3 times.
EMOM5:
1 x free standing HSPU, or best attempt.
3 sets:
In 1:00, 50% of M.E. set of kipping HPSU.
In remaining time, M.E. Shoulder taps.
2:00 rest.
PM - HYPERTROPHY
A) Push Press
Build to a heavy set of 2 for the day
B) Working Sets
3 Sets of:
12 Band Pull-aparts
12 Push Press
Rest 2:00 Between Sets
C) Superset
3 Sets of:
6 Pendlay Rows, heavy
6 Wide Grip Pull-ups
60s Rest between sets
D) Workout
5 Rounds fotr Time:
9 Strict HSPU (open standard)
9 Front Squats, 70/50kgE