Tuesday, 121316

282# – PR
Competition:

am

A. Clean High Pull – 10 x 3 EMOM at 50% of clean + light band 

B. Bounding Work 3-4 fwd x 5-7 sets. building 

C. 1k row x 4; rest 3:30 between; goal is holding <5 seconds of your 500m rows prior (pace)

pm

A. Weighted Pullup – 4 x 7 ; climbing to 7RM for day + 2 x (-2) bodyweight pull-ups 

B. 5 rds 

30’ yoke walk (or front rack walk) HEAVY

10 box jumps 30/24*step down

10 bent over barbell rows 135/93 115/83 *hips can be involved but maintain good movement 

C. Assistance Work

1. Weighted plank hold 4 x 1 min 

2. SLDL 10-12 reps with 3-4 second eccentric, with toes up on 1″ plate x 3 sets. Slow and light. Stretching hamstrings 

3. Seated db hammer curls 10-12 reps x 3-3 sets 

Performance : (Open Focus)

A.  Weighted Pullup – 4 x 7 ; climbing to 7RM for day + 2 x (-2) bodyweight pull-ups 

B. 5 rds 

30’ yoke walk (or front rack walk) HEAVY
10 box jumps 30/24*step down
10 bent over barbell rows 135/93 115/83 *hips can be involved but maintain good movement 
Rest

C. 1k row x 3 ; rest 3:30

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