Friday December 13, 2019

AM - WORK
A) Capacity
EMOM 10
A - 45s @ -4 of your avergae RPM over 10 Mins
B - 50% Max Unbroken Toes to Bar + 1

Rest 5:00

EMOM 10
A - 45s @ -4 of your avergae RPM over 10 Mins
B - 7 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.

Every 30 seconds for 4 sets:
5 reps paused kipping half pull-up.
https://www.youtube.com/watch?v=dx7Mfrhxnts

Kipping control:
Fluidly as possible
EMOM10:
1 TTB, 1 kipping pull-up, 1 butterfly pull-up, 1 TTB, 1 kipping chest to bar, 1 butterfly CTB.

PM - WORK

A) Push Press
Build to a heavy set of 2 for the day

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

Rest 2:00 Between Sets

C) Superset
3 Sets of:
6 SDHP, Heavy
6/6 Landmine Press

60s Rest between sets

D) Work
21-15-09
Power Snatch, 50/35kg
Box Overs

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