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DECEMBER 29 2017

Friday: DL (int) + Upper Gym EMOM + Mixed MAP (cycling, int)

 

A) DBL Overhand DL @ 11X1 tempo, 5x1 @ 80% of 1RM, rest 2-3 mins b/w sets

 

*use DBL OH Grip DL max for this progression.

 

B) 10 Min EMOM:

 

Min 1-5: 1-2 RMU (unbroken if you can for the 2, but no fails, so do cluster of 1.1 if needed)

 

Min 6-10: 1 Strict HSPU every 20s

 

*use deficit if able, alternatively if athlete is able to do HSPU, but not strong at them, have them do this with risers over a different modification - those who don’t have them, do hold, or negatives, or push ups if they aren’t able to get on to wall)

 

+

 

rest 2-3 mins

 

+

 

C) 10 Min EMOM:

 

Min 1: 2 Rope Climbs to 15'

 

Min 2: Unbroken Kipping HSPU AMRAP

 

+

 

D) 5 Unbroken Rounds @ 85-90% Effort:

 

10 cal AB (row if needed) 

 

10 Hg P Sn @ 75/55lbs

 

10 WB @ 20/14lbs to 10/9ft 

 

Earlier Event: December 28
DECEMBER 28 2017
Later Event: December 30
DECEMBER 30 2017