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Thursday, December 6, 2018

  Thurs 12/6/18
Mobility: Hips/Hamstrings
Strength/Skill: Rope Climb Skill Work
*see our YouTube channel if clarification is needed
on any drills

2 sets of:
5 Box Seated Foot Locks
20 second Rope Hang

1 set of:
5 Standing/Jumping Foot Locks

Then...
Advanced: 6 total climbs
Intermediate: 3 full climbs or 6 Half Climbs
Novice: 12 total lay-to-stands
Met-Con: EMOM x 10:00

12 Heavy Russian KB Swings

*work on proper hinge mechanics
Additional
Optional
Accessory
Work:
Half Kneeling Diagonal Woodchops with KB (set
KB so it is just below the hip, grab handles, twist
up toward opp. shoulder while rotating shoulders):
2x10 each
Weighted Toes-to-Poles: 2x10
GHD Sit-up hold at parallel: 2x30 seconds
*Deload: use moderate weight
Additional
Optional
Conditioning
Work:
Rowing
Using max WATTS average found last week,
perform :20 on/1:00 off x 6 sets at 85% of max
avg. watts
.