Friday December 06, 2019

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

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