Week 2 Dec. 28–>Jan.2/2016Monday Clean + Deadlift EMOM Map + Arm Cash Out + Mobility
A. Power Clean. Below Knee Hang Power Clean. Front Squat 1.1.1 every 90sec x 8 sets
-build to starting weight, then build every 90s
B. EMOM x 10minutes
Mins 1–>5: 5 deadlifts @95lbs/135lbs + 5 lateral barbell burpees
Mins 6–>10: 3 deadlifts @95lbs/135lbs + 3 bar facing burpees + 3 deadlifts @95lbs/135lbs
C. AMRAP unbroken Wide Grip Pronated Strict Pullup @30×1 x 3 sets-2-3min b/w
-follow tempo for sets to count
-*scaled:
Ring Assisted Pullup, 10-15 reps x 3 sets-rest 2-3min b/w
-create resistance harder/easier by using legs/more arms
https://www.youtube.com/watch?v=bQWvO5q6U48
D. Overhead Distraction, 30-60sec/arm x 2 sets
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