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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