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January 3, 2018


EMOM for 10 Minutes
straight set of knees to elbows then 20 seconds of double unders

For our skill work today we’ll be working on two bodyweight movements. The knees to elbows will feel similar to toes to bar.  The mechanics will be very much the same, but rather than sending your toes to the bar you will want to bend your knees and elbows as your body moves behind the bar so that the two make contact.  Actually touching your knees to your elbows can be very difficult so if you’re not quite there yet work on getting your knees as close to your elbows as possible with every rep. Working on these movements on an interval timer and allowing some rest in each round should help to lower the intensity and allow you to work on the strength and skill required.  Start each round with sub-maximal set knees to elbows then immediately work for about 20 seconds on double unders.  Be sure to give yourself a few seconds of rest in each round prior to starting your next round.


AMRAP in 10 Minutes

10 Deadlift 225/155 lb
20 Push-ups

Workout notes: Today’s workout is a classic pairing of a moderate weight power lifting movement and bodyweight movement.  Scale each movement so that you keep the original stimulus intact.  The deadlift weight should be light enough that you can complete the entire round in 2-3 sets without compromising your form even when fatigued. Going unbroken isn’t required but you should be able to do that without much difficulty when fresh.  Keep those push-ups strict by keeping your back and hips locked throughout the entire range of motion, if you need to scale the first option is to perform push-ups off of your knees.  Push-ups are a strength movement so they will get more difficult as the workout goes on. Add rest as needed and maintain the same form throughout!

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