Wednesday – Sumo Deadlift Int + Bsq Speed EMOM + Core/Gym EMOM
A. Sumo Deadlift @ 11×1, 6-6-6, 3-4 min b/t – all tough sets/make sure these are tough bruh
B. Back Squat @ 10×1, 2 reps @ 60% every min x 12 minutes – focus on good position, and speed out of the squat
C. EMOM x 15 minutes:
1st – 30 sec HS Walk Progressions
2nd – 30 sec Hang to Inverted on Rings – scale with toes to rings, strict toes to rings, knee raises/ hollow rocks/ hollow to super man on bar
3rd – 20 sec Top of Ring Dip Hold – goal is rings turned out or 20 sec Strict Pull-Ups
3rd – 20 sec Top of Ring Dip Hold – goal is rings turned out or 20 sec Strict Pull-Ups