Wednesday 24th July, 2019

AM SESSION:

Skill Work:

5-4-3-2-1
L-Sit Strict Muscle-ups
10-8-6-4-3
Pistols

L-Sit MU start seated on floor, with 10kg plate under heals. Elevate your heels off the plate and do not make contact until the rep is complete.
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Planche Progression

PLANCHE LEAN
4 x 20s

PLANCHE LEAN FROM STRADLE
4 x 20s

PLANCHE LEAN FROM STRADDLE ALT LEGS
4 x 5/5 bring the right toe off, then the left.

https://www.youtube.com/watch?time_continue=283&v=8mnNpNZ88Oo
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PM SESSION:

KB Front Rack Lunge:

3 x 10reps (5 Each leg)
2:00 Rest

Build through sets
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Pendlay Row:

3 x 3reps
2:00 Rest

Build through sets
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Superset:

3 Sets
12 Z-Press
8 Wide Grip Pull-ups

60s Between Sets
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Condition and Carry:

800m Run
2 Sets of:
25ft Front Racked DB Walking Lunges
25ft OH Dumbell Walk (Both)
50 Ring Dips
30 DB Cleans, 2 x 22.5/15kg

1:00 Rest x 3

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