Friday 13th September, 2019

AM SESSION:

Gym/Aerobic:

Develop:
3 x
6 hollow rock to L-sit hold
8 candlestick burpees
12 alt L-sit flutter kicks

Work:
establish a max hold L-sit
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Gym Strength:

Establish a heavy double strict pull up. 
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Gymnastics:

3 x 2 strict pull ups, 85%

Rest 2:00

AMRAP 5:
50% L -sit hold
12 cal row
15 wall balls

Rest 5:00

3 x 2 strict pull ups, 85%

rest 2:00

AMRAP 5:
3 Toes to Bar + 2 C2B + 1 Bar Muscle Up
12 cal ski
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PM SESSION:

Toes to Bar:

Mins 0 & 1: 8 straight arm pull-up + 10 single leg alternating V -ups.
Mins 2,3, & 4: 4 beat swing, 3 kip with Lat pull (acheive weightlessness), 4 compression kip (raise straight legs as high as possible in the back swing, feet together, toes pointed)
Mins 5 -7: 3 x 1 compression kips + 2 single leg ttb, alternating.
Min 8 - 12: 25% +1 of your M.E. set of TTB.
(5 sets)
Mins 13-17: 25% +2 of your M.E. set of TTB.
(5 sets)

Aim for maximum quality of movement.
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Strength Phase:

Back squat:
3 x 3, 85%
3 x 2, 87.5%
3 x 1, 92.5%
Rest as needed.
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Plyo Accessories:

4 x
2 depth jumps
50ft walk
20 reverse lunges, from a deficit (front foot on plate)
Rest 1:00
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Interval Conditioning:

2:00 on, 1:00 off:
6 rounds:
20 DB hang snatch, 15
80 DU
CAP, 20mins

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