Friday 16th August, 2019

AM SESSION:

Gymnastics:

EMOM 6
5-8 strict pull ups

Every 0:30 x 6mins
1-3 Bar Muscle Ups

*choose a rep range which you can be consistent with across all 10 sets.

EMOM 6
2- 4 chest to rings

Every 0:30 x 6mins
1 ring muscle up

*choose a rep range which you can be consistent with across all 10 sets.
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Aerobic:

3 rounds for time:
21cal ski
15 cal row
9 Burpee box Overs
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PM SESSION:

Toes to Bar:

Mins 0 & 1: 8 straight arm pull-up + 6 V -ups.
Mins 2,3, & 4: 1 straight arm pull-up, 1 beat swing, 1 kip with Lat pull (acheive weightlessness), 1 compression kip (raise straight legs as high as possible in the back swing, feet together, toes pointed)
Mins 5 -7: 5 compression kips.
Min 8 and 9 : Rest
Min 10: Test your M.E. set of TTB.
Mins 11 & 12: rest.
Mins 13-17: 25% of your M.E. set.

Note your M.E. set, you will be working percentages of this over the coming weeks.
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Strength Phase:

Developmental:
3 x
10 banded RDL
3 straight leg box jumps
(with the focus on movement quality)

Working:
10min window:
Establish a 5RM
*kiss the floor, no boucing.
-
Drop set Back Squats:
A- Establish a 10RM Back squat, aim for 77.5%
B- 10 Back Squats (A -10kg)
C- 10 Back Sqauts (B- 10kg)
rest as long as it takes to complete all unbroken.
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Interval Conditioning:

5 Rounds of
1:30 On 1:00 Off
10 bar facing burpees
AMRAP:
3 clean and jerks, 60
25 double iunders

Max pace on the burpees, aim for 30sec each round.

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