Tuesday, dec. 19

SIX MORE SLEEPS!!!

Strength:

3 Push Press, pick load

Every 2 mins for 12 mins.

Athlete Instructions

Starting @ 70% of 1RM and building towards a new 1RM Push Press.

Athlete Notes

-Work on the vertical dip and drive.

-Dip through the heels and press through the entire foot as we drive the bar overhead.

-Finish over midline with strong lockout overhead.

-Sub a strict press or single arm DB strict press in order to limit overextension of the spine.

"Left Out To Dry"

Every 1 min for 16 mins, alternating between:

15/12 Row Calories

5 Ring Muscle-ups

15 GHD Sit-ups

12 Handstand Push-ups

Athlete Notes

Goal: 30-45 seconds / Movement

-Primary Objective: Completing each working set within 45 seconds

-Secondary Objective: Maintaining unbroken reps throughout the entire 4 round EMOM

-Stimulus: High Skill Gymnastic Conditioning / Midline

-RPE: 8/10