OCTOBER 06 2017
Friday: C&J (complex) + RMU Progression + Upper Gym EMOM/AMRAP
A) Sq Cl + FSq + Push Jerk + FSq + Split Jerk, 184.108.40.206.1, work to a tough set.
rest as needed
B) 12 Min EMOM:
4 Min: 2 Banded RMU Transitions
4 Min: 5-15s False Grip Hangs on Rings.
4 Min: 2-4 Strict False Grip Pull Ups on Rings
*if athlete is really strong and comfortable with False Grip have them attempt Strict RMU (even spotted RMU – have partner/coach push them on the back to get them over the rings)
*continue to work on these progressions.
C) 20 Min EMOM:
Min 1: 4 DB Burpees @ 50/35lbs per hand + 2 TOUGH Kipping HSPU
Min 2: 5 DB Thrusters @ 50/35lbs per hand + 5 T2B