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Tuesday 05092023

WARMUP

CORE TABATA

-SINGLE LEG VUPS

-PLANK


STRENGTH

Barbell Bench Presses

Find a 3RM


GET SOME

A. Test: AMRAP UB TTB without going into a double swing

TTB technique (this is your score for this piece)



B. Accumulate 4 sets of 5 arch to hollow on bar with legs together and straight in arch


C. Accumulate 4 sets of 5 arch to knee tuck- same arch position but bring knees up to about hip height in the front of the swing (keep legs straight in back)


D. Accumulate 4 sets of 5 TTB with straight legs in the arch (you can bend knees to touch toes to bar if you need to)


E. Accumulate 4 sets of 5 TTB w/ same points from "C" AND not looking at the bar (look straight ahead)

*looking straight ahead will keep you closer to the bar- it's also easier to breathe in this position


GOT SOME


A.Max Toes To Bar

*cap of 30 reps


B.As Many Rounds and Reps as possible in 1 minute


C. 10-8-6-4-2 Reps for Time:Unbroken Toes to bar

Time Cap: 2:30


EXTRA -

Accumulate 40 tuck-rocks

*elbows stay in contact w/ knees


8 reps x3

FEET ELEVATED FALSE GRIP RING ROWS

USE A LACROSSE BALL IN YOUR HANDS

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