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November 26, 2021

Friday Games Training

5×8 Close Grip Bench Press 

*1-3 Pegboards After Each Set

 

*New Set Every 3:00 

*The close grip bench press is progressive and same set up as last week , try and build heavier than last weeks 10s, we will do 6s, then 4s, then 2s in the coming weeks 

*Sub 1 legless rope climb + 1 regular rope climb in place of pegboards if needed 

 

6 Minute Amrap 

60 Double Unders 

6/4 Ring Muscle Ups 

6 Deficit Handstand Pushups 

 

-3:00 Rest 

 

5 Minute Amrap 

50 Double Unders 

5/3 Ring Muscle Ups 

5 Deficit Handstand Pushups 

 

-2:00 Rest 

 

4 Minute Amrap 

40 Double Unders 

4/2 Ring Muscle Ups 

4 Strict Hand Stand Pushups 

 

*For the 6 deficit handstand pushups guys will use 2 high temp 45s each side and girls will use 1 high temp 45 + 1 high temp 25 each side

*For the 5 deficit handstand pushup, guys will use 1 high temp 45 and girls will use 1 high temp 25

*For the strict handstand pushups guys will use 1 high temp 25 each side and girls will go to ground 

 

*3 Seperate scores

 

Accessory 

5 Rounds 

10 Barbell Curls 

15 Dumbbell Reverse Flyes 

20 Cable or Banded Tricep Ext 

 

November 26, 2021