Friday, December 21st

**SCHEDULE REMINDER**

THERE WILL NOT BE A 12:00 CLASS TODAY

Monday, December 24th 10:00 class only

Tuesday, December 25th: all classes cancelled

Wednesday, December 26th: 10:00 class only

A.

GYMNASTICS: Every 2:00 x 5 Rounds: 20/14 Calorie Row Time remaining inside each 1:30 window, Max HSPU

Rounds 1+2+3 - Strict Handstand Pushups Rounds 4+5 - Kipping Handstand Pushups

At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round.

At the start of the first window, athletes row the buy-in calories. As an example, let's use an athlete who finishes their calories at the 1:05 mark. From the 1:05 mark to the 1:30 on the clock, the athlete has the chance to accumulate handstand pushup repetitions in as many sets as they would like. At the 1:30, the athlete must rest for 30 seconds, awaiting the start of the next round. They are in effect 2:00 windows where we are only allowed to work for 1:30.

Rounds 1+2+3 are strict repetitions as Rx. If we are below 3 repetitions strict unbroken fully rested, let's complete these as kipping for all five rounds, with the secondary option to complete these are strict pike pushups.

B.

METCON:

1 Toes to Bar, 10 Deadlifts 2 Toes to Bar, 9 Deadlifts 3 Toes to Bar, 8 Deadlifts 4 Toes to Bar, 7 Deadlifts 5 Toes to Bar, 6 Deadlifts 6 Toes to Bar, 5 Deadlifts 7 Toes to Bar, 4 Deadlifts 8 Toes to Bar, 3 Deadlifts 9 Toes to Bar, 2 Deadlifts 10 Toes to Bar, 1 Deadlift

*Deadlift - 225/155

An inverse ladder repetition scheme, where we'll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.

Although difficult to see at first glance, our lats will take the brunt of the fatigue here. As we engage for the deadlift, we fire the lats to keep the bar close. On the kip swing, we absolutely use our lats here as well. What results is a fatigue inside of the kip swing of the toes to bar, resulting in a less powerful pull/push kip. It won't be the deadlifts that slow us to a halt if we reach it… it will instead be the toes to bar in the larger sets as we climb that ladder.

Pacing these repetitions and breaking as you see fit is naturally a large aim of ours, but, as is technique. Those who can hold sound technique especially in the earlier sets will preserve their capacity for when they need it the most - in these final, larger, sets of toes to bar.