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