Events for December 2022

Wednesday, 12/7
December 6, 2016
Base Camp, 12/10/2016
December 7, 2016

Warm-Up
3 rounds of
6 Alt T Push-ups
12 Alt Samson Lunges
6 Hanging Scap Retractions
12 Band Curls

Strength – TGU & Chin-Ups (30 Min)
Prep:
1 x 2 Alt Turkish Get-Ups (unweighted)

Work:
5 Rounds of

4 Alt Turkish Get-Ups
Near Max Strict Tempo Chin Ups (X-1-2-1)*
2 Minutes Rest

*Pull-up explosively, pause 1 count with chin above bar, two count lower, 1 count pause at full extension.
– Scale to 3-5 Assisted Chin Ups on Bar in rack (heels on the ground)

Accessory
5 Rounds, NFT, of
5 Ring I-Y-Ts
10 DB Powell raises/side
10-15 DB Wrist extensions

Cool Down
1 Minute OH Band stretch/side

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