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Workout of the Day

Fitness
A. 10 minutes toes-to-bar instruction

Training notes:
-Learn to control the kip at different “heights” of raising your feet up.

B. EMOM 9:
1st: 5 supinated bent over barbell rows
2nd: 5 strict presses
3rd: 30-45s plank

Training notes:
-Use different weights for rows and presses. Can take the press from the floor – and alternate with a partner so one starts on press and one starts on row.
-All sets should be unbroken – should become a grind by the last round.

Record weights/reps/movements completed in training notes.

C. EMOM 16:
1st: 4-8 vertical ring rows
2nd: 10-12 DB push presses
3rd: 4-8 strict hanging leg raises
4th: 10-12 DB hang power cleans

Training notes:
-Sets must be unbroken.
-DB weight should be the same for push presses and power cleans – should be moderately difficult but able to do unbroken.
-This will be quite a bit more metabolically challenging than the every 2 minutes pieces we’ve been doing.

Record reps/movements completed in training notes – as well as any notes on repeatability and feeling of effort throughout.

Performance
A. 10 minutes toes-to-bar instruction

Training notes:
-Learn the difference between legs straight and knees bent on kip. Practice speeding up and slowing down cycle time.

B. EMOM 9:
1st: 3 strict weighted chest-to-bar pull-ups
2nd: 3 strict weighted ring dips
3rd: 5-8 strict toes-to-bar

Training notes:
-Sets must be unbroken – but weights should be tough.
-Recommended to load with a DB between feet.

Record weights/reps/movements completed in training notes.

C. EMOM 16:
1st: 5 ring muscle-ups
2nd: 8 shoulder-to-overhead (155/105)
3rd: 8-10 chest-to-bar pull-ups
4th: 8 hang power cleans (155/105)

Training notes:
-Sets must be unbroken.
-Weight on the barbell should be moderately heavy.
-Modify gymnastics volume so that you can keep it together for the whole 16 minutes.
-This will be quite a bit more metabolically challenging than the every 2 minutes pieces we’ve been doing.

Record reps/movements completed in training notes – as well as any notes on repeatability and feeling of effort throughout.

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