Tuesday 11/8
SKILLS for Tuesday 11/8/2022 is the SQUAT
CompEx for Tues 11/8
shoulder prehab
EMOM x5 do 1-3 snatch balances @60-80% of 1RM snatch
E:90 x4 do 2 power pause snatch @55-65%
E:90 x4 do a power snatch + snatch @ 75-85%
EMOM x5 do 4 snatches @60%
pullup skills, then
20/30 calorie row
2/3 muscle-ups
15/20 calorie row
1/2 muscle-ups
10 calorie row
1 muscle-up
:90 rest
Complete 3 sets!
GYMNASTICS for Tues 11/8
3-4 rounds of
10 pause-at-ends pullups
10 strict dips
5 half getups/side
2-3 rounds
1:00 top-of-foot plank
:30 V-sit
20 shoulder taps
:30 hollow rock
then muscle-up work