WEEK 12 – Day 59, Friday – 1st January 2021

Warmup

5min Easy Assault Bike + 3 Sets NFT

• 20 Seated Banded Abductions
• 15 Scapular Push Ups on Elbows
• 8 Single Arm Ring Rows/arm 20X0  
  
• Assault Bike https://youtu.be/YAehhfg3DD8
• Seated Banded Hip Abduction https://youtu.be/hByJa05ZGjY
• Scapular Push Up on Elbows https://youtu.be/Jmyx_fRYDt4
• Single Arm Ring Rows https://youtu.be/w4Jhh82Ilos

A) Back Squat

build to a 1RM for the day
Demo video https://youtu.be/Rvy12jFLBFo

B) Back Squat

• Take 85% of the total weight lifting in part A max – then perform 1 set of Max Reps at a Strict 30X0 Tempo
  
• Example – Max Squat Part A = 100kg
• – Load 85kg on the bar and perform 1 set for max reps
• – Tempo reads as follows:
• 3 seconds Down
• 0 seconds Pause at bottom
• X Up as fast as you can
• 0 seconds Pause at top
  
• *most key is that you maintain the tempo on the way down and you absolutely cannot stop moving with a pause at the top. If you pause even slightly at the top the set is over. – Total reps listed
  Demo video https://youtu.be/Rvy12jFLBFo

C) For Time @ 90% Effort

10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press 70/45lbs

*after every set complete 1 Rope Climb 15′

rest as needed before D 

Dumbbell Bench Press  https://youtu.be/rkvSI8A7MJs
Rope Climb https://youtu.be/gQoekljRC7M

D) 3 Rounds for Time

• Assault Bike 1000m/850m
• 21 Dual KB Push Press Press 53/35
• 12 Dual KB Rack Squats 70/53 
  
• Assault Bike https://youtu.be/YAehhfg3DD8
• Dual Kettlebell Push Press https://youtu.be/ekNrVv6G5v8
• Dual KB Rack Squat https://youtu.be/U-8AxRHCr3M