Friday 26th April, 2019

AM Session:

Gymnastics Develop:

2 rounds:
1 x full gymnastics swimming
Every 30sec x 2mins
1 around the box pike walk.
___________________________
Gymnastics Strength:

EMOM 10
Strict HSPU

*Add one rep for the first 5mins, from here complete the last 5mins at the same reps at last week.
_______________________________________________________________________
Gymnastics Endurance:

Every 4:00 x 4:
250m row (9 / 10 pace)
3 toes to bar
3 Pull Ups
3 Bar Muscle Ups
__________________________________________________________________________
PM Session:

Snatch:

10min window:
Establish a heavy for the complex:
1 Snatch High Pull + 1 Hang Squat Snatch.

Every Minute x 6
1 rep of the complex, 90%
________________________________________
Snatch Develop:

5 x 5 hang muscle snatch, 60% of snatch.
Rest 45sec.
_______________________________________
Back Squat:

4 x 6, 70%
Rest as needed.
Before each set, complete 5 max height vertical jumps.
__________________________________________________
Accessories:

Bounding:
(over 5 x 20" boxes)
6 x 1 length of rebounding box jumps
Rest as needed.
__________________________________
'Sport':

7RFT:
35 double unders
7 OHS, 50

← Back to Blog