Wednesday February 6th, 2019

WED- AM

Gymnastics Conditioning:

4:00 Max effort Bike.
100 Double Unders
25 'unbroken' wall balls
1:00 Max Effort Ring Muscle Ups.
Rest 1:00

4:00 Max effort Row
20 alt. DB Snatch, 22/ 15
25ft HSW
1:00 Max Effort C2B Pull Ups
Rest 1:00

4:00 Max effort Run.
50m farmers walk, 2 x 22/ 15
15 DB Hang Cleans, 2 x 22/ 15
1:00 Max Effort Toes to Bar
Rest 1:00

x 2 rounds.

To continue on from week one, we are developing the fatigue factor to your gymnastic testing more- replicating common pairings and testing your resilience, lactic build up and ability to recover.
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WED- PM

Deadlift:

Establish a 15 rep max for the day

12:00 CAP

This is one unbroken set.
DO NOT COMPRAMISE FORM
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Working Sets:

3 Rounds
10 Rep at aboves loading
10 Kipping Deficit HSPU (increase range)
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Character Building:

THRESHOLD
60 Double Unders
20 Hang Power Cleans @ 50/53kg
Rest 1:00
x 4 Rounds

Rest 4:00 Then

PAIN
50 Burpee Step Overs for time: 2 x 22.5/15kg

Rest 4:00 Then

HOLD
100m Front Rack KB Walk, 2 x 24/16kg
Each Time you break complete 10 KB Deadlifts.
Elbows down, not holding the KB on the shoudlers.

The goal is reduce the rate of perceived excertion or pain over the week, Increasing tolerance.
Don't let your mind get in the way of what you're capable of.

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