Beam Effect

Friday December 28th: 

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Tomorrow:

Stations with Rest. 

Picking weights:

-Something you can swing for unbroken Russian Kettlebell Swings

-Challenging set of 10 for close grip Bench Press 

-Moderately heavy on the Deadlifts. Something that allows you to keep good form, but move weight at a deficit. 

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Skill: Deficit Deadlifts 

Strength: Every (4)-mins for (4) rounds… All (3) stations within the (4)-mins

15 HEAVY Unbroken Russian Kettlebell Swings 

10 Close Grip Bench Press (Light-ish Weight) 

5 (Moderate-Heavy) Deficit Deadlifts with TEMPO  (Stand on 45lb. Plate: Regular Up, 3-seconds Down) 

Metcon: Against (12)-mins…(8) Rounds for Time—

8 Pull-ups 

8 Single Arm DB Push-Press (Switch after 4) 

8 Box Jumps 

L1: 70/50, 30″/24″, Reg. Pull-ups **By design**

L2: 50/35, 30″/24″, Reg. Pull-ups 

L3: 35/20, 24″/20″ (Step-ups), Reg. Pull-Ups 

L4: 20/15, 20″/17″ (Step-ups), Ring Rows