tuesday, dec. 12

Strength / Skill EMOM:

Every 1 min for 8 mins, alternating between:

5 Deadlifts, pick load

Freestanding Handstand Hold

Athlete Instructions

Deadlifts- 60%+ 1RM; touch and go

Athlete Notes

For the Deadlift loading today we are looking to increase weight on each set until we are finishing @ our goal weight for our 10RM we will be tackling next Wednesday. For the Freestanding Handstand Hold we are looking to practice kicking up and staying within a 4x4 ft box, accumulating time within the minute. Goal today is to spend about 15- 30 seconds in a Freestanding Handstand during the minute.

"Lucky Number 13"

As many reps as possible in 13 mins of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

2 Wall Walks

50 Double Unders

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

4 Wall Walks 50 Double Unders

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

6 Wall Walks

50 Double Unders ... Continue adding 2 Wall Walk reps each round until time expires.

Athlete Instructions

Goal: Complete 4+ Rounds

Athlete Notes

Primary Objective: "DT" / Barbell Cycling

Secondary Objective: Wall Walk Efficiency / Maintaining a pace of 3 Wall Walks per minute or faster.

RPE: 8/10

Stimulus: Barbell Cycling and Conditioning / Shoulder Stamina