Lets roll on December with yet another great block of training. In this block we revisit some of our favourite exercises from the past and throw in some new. Quad and upper body pulling is the prime focus for this block

10min timecap

2min Assault Bike

2 rounds of
10 Plank scapular pushups
10s Passive hang + 10s active hang + 10s passive hang
6-8 reps Thoracic pull-over
1 round of Weightlifting Opener

E2m x 8set
Clean pull + Clean + Hang Clean + Front Squat @ 80%, % from Clean

E3m x 5set
1) Back Squat @77% x 4 reps x 8 sets
2) Strict Muscle-ups at 40-50% of your max set (50% of your max reps)

E4m x 4set

1) 5-15s of Single leg tuck front lever

2) Yoke carry 2x10m at 100% of Back Squat

E4m x 3set
1) 4-6 reps of: DB seal row
2) 3-5 reps per leg of: Resting foot assisted SL squat

12min timecap

2min easy row (to get knees and hips going)

1min Wrist warmup performed on knees
2 rounds of
1) 5 reps of slow Jefferson curl
2) Scapular pushups 10-15 good reps

2 rounds of
10 reps per side of T-spine opener quadrupled
2 reps of good form Wall Walks

And finally
2 reps of Rotational table top hold

E90s x 6set
Power Snatch @70% x 5 reps x 6 sets

E3m a new set for 5 sets
Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift @65% x 12 reps x 1 sets

Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift @65% x 11 reps x 1 sets

Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift @65% x 10 reps x 1 sets

Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift @65% x 9 reps x 1 sets

Strict Handstand pushups 4-6 reps, choose EROM to match the work
Deadlift @65% x 8 reps x 1 sets

E4m x 4set

1) Freestanding handstand on parallettes practice
Freestanding handstand on parallettes

2) Farmers walk 2x15m - go heavy

E4m x 3set
1) 3-6 reps of: Unstable pushup
Do not make it too unstable, on the vid I have three green bands.

2) 6-8 reps of: Double KB Swing

You might be sore today. That is why we have mono in the conditioning piece.

10min timecap

2min Assault Bike

2 rounds of
10 Plank scapular pushups
10s Passive hang + 10s active hang + 10s passive hang
6-8 reps Thoracic pull-over
1 round of Weightlifting Opener

E2m x 6set
Overhead Squat @80% x 3 reps x 6 sets

E3m x 5set
1) Front Squat @80% x 2 reps x 5 sets
2) 2-3 Rope Climbs on a cut off rope (at sternum height)

E3m x 4set

1) 5-15s of Band assisted back lever

2) 2 rounds of: Double KB Lunge Matrix

E4m x 3sets
1) 4-6 reps per arm of: Single arm gorilla row
2) 3-5 reps of: Depth jump rebound to box

10min timecap

2min Assault Bike

2 rounds of
10 Plank scapular pushups
10s Passive hang + 10s active hang + 10s passive hang
6-8 reps Thoracic pull-over
1 round of Weightlifting Opener

E90s x 8set
3-pos Snatch 1 reps x 8 sets - work up to a heavy complex

If you hit more than 90% you probably have a new 1RM of Snatch in range.

E3m x 5set
1) Back Squat @80% x 3 reps x 5 sets
2) 2-3 reps per arm of: Archer pull-up

E4m x 4set
1) 4-6 reps per leg SA KB rack step down lunge
2) 3-6 reps of: Tuck Front Lever repeats

E4m x 3set
1) 4-6 reps of: Plank oblique pull - anti rotation focus
2) 4-6 reps of: Sled Squat

12min timecap

2min easy row (to get knees and hips going)

1min Wrist warmup performed on knees
2 rounds of
1) 5 reps of slow Jefferson curl
2) Scapular pushups 10-15 good reps

2 rounds of
10 reps per side of T-spine opener quadrupled
2 reps of good form Wall Walks

And finally
2 reps of Rotational table top hold

E2m x 8set
Clean + Front Squat + Jerk - work up to a heavy complex

If you hit 95% it is probably amazing

E3m x 5sets
Power Clean @70% x 5 reps x 6 sets if it feels awesome, take it up to 75%
Parallette Handstand pushups 30cm/20cm 3-6 reps

E3-4m x 4set

1) 5-30s of Bicycle handstand from wall - use the wrists to pull yourself from the wall

2) 30m of Front rack kettlebell carry - make sure you stick your chin out in front. You will notice the difference between if you lean back or forth. Forth is _much_ better and will feel like someone hit you in the gut.

E4m x 3set
1) 2-6 reps of: Ring Dip + knee raise complex .

2) 10-14 step of: Double KB Death March