WEDNESDAY 11/30/16
TTB 1.2
*If you haven't done your baseline testing, there's still time! Do it before today's programming.
There's a lot to read hear but it's important.
FIRST - Determine your level: Scaled, Rx, Rx+
Scaled = 0 strict & less than 5 kipping
Rx = 1-5 strict & 5+ kipping
Rx+ = 7+ strict & 25+ kipping
*If you're in between, pick one but stick with it for the whole cycle.
PROGRAMMING
Kipping
- Sc = 3x20
- Rx = 3x20
- Rx+ = 3x20
.
5min EMOM
- Sc = :10s tuck hang
- Rx = :08 L-hang
- Rx+ = :15s L-hang
5min EMOM Long Bridge (Seal stretch while resting)
- Sc = :10s
- Rx = :15s
- Rx+ = :20s
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Note - on the kipping, emphasize Lat activation. Use your lats to pull the bar forward into a deeper hollow shape.