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WORKOUTS

06/12/2017

By Colin | In Blog / Workouts | on December 5, 2017

A. Pull-up strength:

  • EMOM for 10 rounds – 2-6 strict RING pull-ups. Scale up to L-pull-ups. Scale down to assisted pull-ups or reasonably challenging ring rows. Increase reps or difficulty from last week if possible.
  • 3 max effort sets of body rows (supinated grip).

B. Handstand holds – EMOM for 10 rounds – Hold a handstand for 10-30 seconds, and rest for the remainder of the minute. Pick a time and stick with it. It will obviously get harder the more rounds you do, but pick a time domain that allows you to keep a good position (active shoulders, toes pointed, straight bodyline). Kick up into your handstand, or wall walk up – whatever you’re most comfortable doing. Scale down to a push-up hold.

C. With a partner, alternate 2 laps heavy farmer’s carry for 8 rounds (each).

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