Friday 20th September, 2019

AM SESSION:

Develop:
3 x
30sec FLR Ring Hold
30sec russian Twists
30sec deadbug hold
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Gym Strength:

Establish a max range kipping HSPU 
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Gymnastics:

5:00 max bike cals

Rest 2:00

AMRAP 5:
7 HSPU, 80% of max range.
21 Double KB Deadlifts, 2 x 32

Rest 5:00

5:00 max bike cals

rest 2:00

AMRAP 5:
3 rope climbs
6 Ring Dips
12 DB snatch, 22
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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 - 17: 25% +2 of your M.E. set of TTB.
(10 sets)

Aim for maximum quality of movement.
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Strength Phase:

Back squat:
6 x 2, 87%+
Rest as needed.
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Accessories/Plyo:

4 x
1 . 1 + 1 Seated Box jump + box jump
Rest 20sec
16 reverse lunges, as heavy as possible.
Rest 20sec
24 jumping air squats
Rest 1:00
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Interva Condit:

3:00 on, 2:00 off, until the work is complete:
1 km row
75 wall balls
50 Push Press, 30
25 Bar Muscle Ups
CAP, 20mins

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