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Thursday January 23rd

22
Jan

Thursday January 23rd

Warm Up:
2 Rounds:
50 Single Unders 
10 Squat Therapy Reps
10 PVC Pass Throughs
10 Toes-to-bars or Knees-to-Elbows or Sit-ups
10 Empty Bar RDLs
5 Empty Bar Overhead Squats,

Strength:
Overhead Squat ((Video Posted Below))
1-1-1-1-1-1-1
Weights should be anywhere from 70-85% for the day. Make them on the heavier side. Warm Up to you first working weight.
Use the heaviest weight you can for each set.
Rest as needed between sets.

Workout:
12Min AMRAP
5 Strict Pull Ups INT-Kipping Pull Ups BEG-7 Strict Ring Rows
10 OHS 95/65 INT-85/55 BEG-75/45
15 Deadlifts 95/65 INT-85/55 BEG-75/45
–Coaches Notes–
In this workout you have plenty of chances to throw some movements you may be working on in to get that practice done. If you re going off of Strict Pull Ups do a progression that is a little more challenging for you. Can only do 3 Strict? Super do 3 each round. Can’t do all 5 with that blue band? Fine, do what rep count you can. The best way to get through the progressions is to TRY THEM IN WORKOUTS. Your body needs to get used to them under fatigue. The OHS and Deadlifts should be light for the workout and pretty close to unbroken as best as you can keep it.

**Optional Accessory Work**
Option 1:
Overhead Carry
Try using a new piece of equipment for these
3x100m
Option 2:
Bulgarian Split Squats
You can use DBs, KBs, or do these unweighted
3×12 Each Leg
Option 3:
V-Ups ((Video Posted Below))
3×12
Rest as needed between

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