Monday November 4, 2019

AM - WORK (If Repeating) 
20.4
Reflect on your first attempt
Where can you improve?
How was your pacing?
Did you warm-up the lifts appropriatey?
how was your preparation, did you eat, sleep well.

Leave nothing as guesswork
If you are repeating. Repeat with purpose.

AM - WORK (if not repeating) 
MOVEMENT / ENGINE PREP
MAX AEROBIC POWER 1
30s Row 30s Rest x 6 Sets

MOVEMENT
EMOM 12
A - 5 Tempo AirSquats (full range, 6s negative)
B - 10 Straight Arm Pull-ups + 10 Push-ups
C - 8/8 Bottoms Up KB Press
D - 25 Striaght Arm Push-downs (red band)

MAX AEROBIC POWER 2
30s Row 30s Rest x 6 Sets

MOVEMENT
2 Rounds
10 DB thrusters, 2 x 15/10kg
10 Chest to Bar Pull-ups
200m Row
5 Muscle-ups

PM - WORK
A) Snatch
3 x 1-1-1 Reps
2:00 Rest between Sets

This is 1 single reps, 10s rest, 1 single reps, 10s rest until you have done 3 reps x 3 sets.

B) Snatch Balance 
6 x 3 Reps

Working Speed and Catch

C) Push Development 
3 x 8 Perfect Push-ups

3 x 8/8 Atcher push-ups (8 per side)

3 x 8 Russian Push-ups

3 x 8 Ring Support Hold (L-Sit Variation)

3 x 8 Kipping Ring Dip Practice**

The focus with the kip is not the push down with the feet, but the upward force of the knees gliding up.


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