Practice muscle-ups/Giant beat swings
+ Shoulder mobility in between sets:
7-way shoulder, D
eep squat belly breathing,
Deep squat shoulder flexion,
Band circles
Emom x8:
E: 4 Muscle ups,
O: 10 Toes to bar
Emom x8:
E: 10 Alternating pistols,
O: 30s front plank
Emom x8:
E: 10 Chest to bar,
O: 5 Strict Handstand push-ups


December 9, 2022

8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

December 8, 2022

20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

December 7, 2022

EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the


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