Saturday, December 12th
Tuesday, December 15th

3 Simple Movements On the GHD” – The Wheyco Journal

“Never Miss The Big Lifts Again”– Juggernaut

“How Harry Trained Harvard” – Rowing Magazine

“Performance”
A) 4 sets of:
Back squat x 5, 5, 3, 3 reps
Rest 2-3 minutes

B) 4 sets of:
Push press x 5 reps (build to heavy set of 5)
Rest 2 minutes

C) 3-4 Rounds of:
Row 1000 meters @2000m PR pace
Rest 3-4 minutes

“Competition”
A) 15 minutes to build to a heavy Snatch

B) Exactly 10 minutes to build to a heavy double Back Squat

3 sets of:
C1) 10 Turkish Get Ups 53/35
Rest 20 seconds
C2) Max Rep Unbroken Muscle Ups
Rest 2-3 minutes

D) For time:
100 Wall Balls 20/14
100 Toes To Bar
*13 minute time cap

“Additional Training Session”
At least 3 hours AFTER the primary work.

A) 10 sets of:
Sprint 30 seconds @95%
Rest 60 seconds

A) Build to a 5 rep max Pendlay Row

B) 3 sets of:
GH Raise x 8-10 reps
Rest 45 seconds
Axel Bar Deadlift Hold x 45 seconds (Heavy, no mix grip)
Rest 45 seconds
Support Hold x 30 seconds
Rest 45 seconds

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