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Workout of the Day

Fitness
EMOTM 16:
1st: 20-30s double DB/KB front rack hold
2nd: 10-30s supinated hang from pull-up bar or hang from rings in ring row position
3rd: 20-30s double DB/KB front rack hold
4th: 20-40s alternating shoulder taps in pike handstand hold on box
Training notes:
-Front rack hold should be a tough, isometric hold. Choose a weight that is challenging for 30s, but stop at 20s if you are unable to maintain a good position (ie not β€œleaning back” to stabilize).
-Focus on getting torso perpendicular to the ground in pike position on box. Tap hand to opposite shoulder.
-Moving from two 8 min EMOTM structures to one 16 minute chunk of work should make some of these pieces slightly more difficult.
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(Rest 2 min)
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16 min:
1 min assault bike/row
1 min DB Curtis Ps (moderate)
1 min assault bike/row
1 min burpees
Training notes:
-Row or bike pace should be adjusted up or down based upon fatigue from other movements. Slow your pace down as necessary to recover between sets.
-Weight should be moderately tough for Curtis Ps – goal is to hang onto the dumbbells for the entire minute. One head of dumbbells touches the ground on Curtis Ps.

Performance
EMOTM 8:
1st: 9s barbell front rack hold (heavy)
2nd: 20-40s ape swing on pull-up bar
3rd: 9s barbell front rack hold (heavy)
4th: 20-30s free-standing or wall-facing shoulder taps
Training notes:
-Go heavier than two weeks ago (12 second holds) on front rack holds.
Ape swing:
-Touch opposite shoulder on shoulder taps.
-If doing against the wall, focus on getting torso as perpendicular to the ground as possible.
-Moving from two 8 min EMOTM structures to one 16 minute chunk of work should make some of these pieces slightly more difficult.
+
(Rest 2 min)
+
16 min:
1 min assault bike/row
1 min DB Curtis Ps
1 min assault bike/row
1 min 9 DB deadlifts + 6 DB hang cleans + 3 DB shoulder-to-overhead
Training notes:
-Row or bike pace should be adjusted up or down based upon fatigue from other movements. Slow your pace down as necessary to recover between sets.
-Weight should be moderately tough for Curtis Ps – goal is to hang onto the dumbbells for the entire minute. One head of dumbbells touches the ground on Curtis Ps.
-Use the same weight on dumbbell complex as for Curtis Ps. One head of dumbbell touches the ground on deadlifts.

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