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Thursday, July 6th 2017

5
Jul

Thursday, July 6th 2017

VOD

In that day you will say: “Give praise to the Lord, proclaim his name; make known among the nations what he has done, and proclaim that his name is exalted.

Isaiah 12:4 NIV

Warm Up

500m Row/run

EMOM 9 (3 Rounds)

20 Sec Push Ups for position
5 Pull Ups/ Ring Rows w/ 3 sec pause at top
40sec squats w/pause

Strength/Skill

5 Rounds working at your own pace
(work 1-4 at your own pace for 5 rounds)

  1. Strict HSPU with 1×45 plate each side
    1-3 reps
    with spotter if needed (perform the movement strict, but have someone lift you by grabbing your legs and assisting you while you still perform the movement strict)
    *Sub to a box or bands to work good tripod (front rack) position
  2. 1-2 Rope Climbs (legless)
  3. Ring Dips
    3-7 Reps (strict/kipping + :10sec Support Hold + 5 Support Swings
  4. Butterfly/Kipping Technique Work
    5-10 Reps
    (WORK STRICT IF YOU DONT HAVE IT! SERIOUSLY)

 

Additional Skill Work

4 Rounds for skill/speed

15 GHDSU for speed
5/5 DB/KB OH Squat (you choose weight and work on skill mobility)