HOLIDAY HOURS
12/26-12/29: Normal Hours
Saturday 12/29: Holiday Potluck/Yankee Swap @ 1:00pm
Monday 12/31: Closed
Tuesday 1/1: Closed
… Normal Hours resume Wednesday January 2nd.
Warm-up Drills
I. Jump Rope 3:00
II. 2 Rounds of
5 x Barbell Row
5 x Deadlift
5 x Sumo Deadlift High Pull
5 x Power Clean
5 x Front Squat
III. Mobility
Impact/Focus: “Two Piece EMOTM-1”
Part 1. Deadlift & Thruster EMOTM
Warm up as needed before completing the following workload; alternating every minute on the minute for 14:00.
Even: 5 x Deadlift (225/155lbs)
Odd: 7 x Thrusters (95/65lbs)
Part 2. Toes-2-Bar & Ring Dips EMOTM
Warm up as needed before completing the following workload; alternating every minute on the minute for 14:00.
Even: 7 x Toes-2-Bar
Odd: 7 x Ring Dips
Notes: Rx+ would only be advisable if all rounds were able to be achieved unbroken. Proceed through the AMRAPs at a scaled increase in load and adding a rep per round to all four movements, beginning with their respective numbers.
Post scores to comments
Skill Development
Time permitting extra credit efforts should be aimed at Slaying Goats +/or working to address movement competency with Mobility Drills.
Part 1. Deadlift & Thruster EMOTM: Completed RX. Haven’t done thrusters since 1977. x_x
Part 2. Toes-2-Bar & Ring Dips EMOTM: I subbed in 10x Ghds and 7x elevated pushups from a 20″ box.
Deadlift ( 165#) & Thruster (75#) EMOTM
Toes-2-Bar & Ring Dips (Static with Blue Band) EMOTM
Modified Part 1: Rx deadlifts/35# thrusters
Modified Part 2: 14xGHD’s/7xpushups
“Two-piece EMOTM”:
Part I : 185/65
Part II: Rx
Kerri…..were you even around in 1977 ?!
Happy New Year !!