Monday January 06, 2020

AM - WORK
A) Vertical Pull:
5 sets:
5 hollow body pull-up , 5 count lower.
straight into 10/10 single arm banded lat pull down, seated. https://www.youtube.com/watch?v=2srBm6QYGMM
1:30 rest.

Kipping HSPU:
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.

C) Toes to Bar Development
50 Strict Hanging straight leg raise (Heels above hip crease at the top)
Every break:
5 jefferson curl, thinking about that compression.
https://www.youtube.com/watch?v=koi9dAJLWcE
15 compression pulses. https://www.youtube.com/watch?v=5NU3HsSvP3Y
8 tuck with extension. https://www.youtube.com/watch?v=POVHbdhPtOQ

PM - WORK
A) Primer:
Complete 3 sets:
3 broad jumps for max dist.
Rest 20s
12 banded jumping lunges
Rest as needed.

B) Backsquats:
% based from your 2RM.

2 x 3, 87%
2 x 2, 92%
2 x 1, 97%
1 x 20, 65%
Rest as needed.

C) Snatch:
Every 2:00 x 6
1 snatch pull
1 low hang power snatch
1 hang power snatch

D) Snatch Development:
Complete 3 sets:
3 reboucning box jumps (as high as possible)
3 heavy snatch pulls
Rest as needed.

E) Work:
For Time:
100 Burpees Over the Bar
Every 1:00:
1 Power snatch, 80%

CAP at 10mins.

*First minute is free!

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