16.12.06

A1. Pendlay rows
3,2,1,3,2,1; Waveload; Rest 60s
A2. Close-grip bench press
3,2,1,3,2,1; Waveload; Rest 60s

B1. Pendlay rows
3x60s AMRAP @ 135/95#; Rest 30s
B2. Close-grip bench press
3x60s AMRAP @ 135/95#; Rest 3-4 min

C. Increasing EMOTM until failure:
1st: 1 bar muscle-up
2nd: 2 bar muscle-ups
3rd: 3 bar muscle-ups
…
+
(Rest as needed)
+
Increasing EMOTM until failure:
1st: 1 wall climb + 1 wall-facing strict handstand push-up
2nd: 1 wall climb + 2 wall-facing strict handstand push-ups
3rd: 1 wall climb + 3 wall-facing strict handstand push-ups
…

D. EMOTM 10:
1st: 20s single-arm FLR on rings, right + 20s single-arm FLR on rings, left
2nd: 30s glute-bridge hold, right + 30s glute-bridge hold, left

16.12.06

4 sets:
400m row @ 50%
-Rest 15s
400m row @ 50%
-Rest 15s
100m row @ 90%
100m row @ 50%
100m row @ 90%
100m row @ 50%
-Rest 2 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
A. EMOTM 10:
1st: 1 power snatch
2nd: 1 squat snatch
*Start moderate and build per set. Use two separate bars so you can adjust weights separately.

B. Front squat x4 + Split jerk
Build to a tough complex for today in 12 min, then do 3x(4+1) @ ~80% of today’s tough set

C. Back squat to box just below parallel
5,4,3,2,1; 22×1 tempo; Building; Rest 60s
*Prioritize speed and position over load.

D.E45s for 3 times through:
1st: 30s single-leg wall sit at parallel, right
2nd: 30s single-leg wall sit at parallel, left
3rd: 30s single-leg V-ups, right
4th: 30s single-leg V-ups, left
5th: Rest

E. 5 sets:
30s glute-ham raises
30s jumping switch lunges
30s glute-ham raises
-Rest 60-90s

F. 15 min AMRAP:
5-10-15… burpee box jumps (24/20)
100’-200’-300’…prowler push – tough
100’-200’-300’…double KB front rack carry (70/hand – 55/hand)

16.12.03

1 min assault bike @ 70%
1 min assault bike @ 50%
1 min assault bike @ 75%
1 min assault bike @ 50%
1 min assault bike @ 80%
1 min assault bike @ 50%
1 min assault bike @ 85%
1 min assault bike @ 50%
+
(Rest 3 min)
+
50s assault bike @ 87%
50s assault bike @ 50%
40s assault bike @ 90%
40s assault bike @ 50%
30s assault bike @ 92%
30s assault bike @ 50%
20s assault bike @ 95%
20s assault bike @ 50%
10s assault bike @ 100%

PM: MAP, high %, mixed
12 min AMRAP:
10 toes-to-bar
8 shoulder-to-overhead (135/95)
6 box jumps, no rebound (30/24)
+
(Rest 10-15 min)
+
9-15-21-27:
Row calories
Burpees over-the-erg
+
(Rest 10-15 min)
+
0:00-3:00:
2 rounds:
8 power snatches (65/45)
8 kipping handstand push-ups
3:00-6:00:
2 rounds:
8 power snatches (75/55)
8 kipping handstand push-ups
9:00-12:00:
2 rounds:
8 power snatches (85/65)
8 kipping handstand push-ups
…
+
15 min assault bike @ Z1