Class:
1. For the first part if you can freestanding hold/walk work on that in place of wall HS holds - If you are still building better positions go on the wall.
2. DB Thruster + V-Up workout
Extra Work:
1. EMOM14:
Mins 1-7 - 3 Strict CTB + 5 Kipping CTB (without coming off bar)
Mins 8-14: 3 Strict Leg Raises + 5-7 Kipping T2B
2. Barbell Cycling:
4 x 7 Hang Power Snatch @ 145/95 Unbroken, rest as little as possible between sets to do these unbroken.
Merry Christmas everyone! Thankful for the support of the Friendship community. #blessed to come in and start my day by having fun with the #BCOD.
ReplyDelete1. EMOM14:
ReplyDeleteMins 1-7 - 3 Strict CTB + 5 Kipping CTB (without coming off bar)
Mins 8-14: 3 Strict Leg Raises + 5 Kipping T2B
*struggled with this because hands are still ripped*
2. Barbell Cycling:
4 x 7 Hang Power Snatch @145# Unbroken, rest as little as possible between sets to do these unbroken.
*rested 90-120 seconds between sets*
3. EMOM 20
Odd: 15 Russian KB swings @70#
Even: freestanding handstand attempt
4. For time:
15-12-9-6-3
DB Thruster @55#
V-ups
Time= 4:56
+
Jenny exercises, extra hspu work, bicep work
Heading back to New York for the holidays. See you guys in January! Can't wait to get back and make our final push together. Happy holidays everyone