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12.21.17 Thursday

20
Dec

12.21.17 Thursday

 

Mob: FR Lats/Thoracic Spine x2m + Deep Squat Breathing x5 breaths

 

2 rounds:

Band Tri Ext  x15

Band Bicep Curl x15

Scap Pullups/Pushups x8

Spiderman w 2 Arm Reach x3e

 

Skill: Bar Pullup Skill    

2×5 Bar Kip/Butterfly* (backwards bicycle) + 2×5 Hollow Rocks     

*Must be able to complete 15+ C2B before practice Butterfly

 

Then 5x 30-40% Max C2B or 5×3-5 Butterfly Pullups

 

Strength: Push Press + Push Jerk   

1×5 PVC/BB   (strict, PP, PJ, SJ)    

 

4x 3(PP) + 2 (PJ) @ 70% of PP     

 

WOD: 3-4 Rounds  

30s Ring Rows

30s Pushups

30s rest

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