Friday 27th September, 2019

AM SESSION:

Core:

4 rounds for quality:
12 strict hanging knee raise, 3030 tempo, as high as possible.
12 toes to kettlebell, hollow at extension.
https://youtu.be/IKioRfkBJBY
24 compression pulses.
1 min rest.
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Gymnastics Strength:

Establish max reps ring muscle ups in 2:00. 
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Gymnastics:

0:40 on, 0:20 of x 5mins

Rest 2:00

AMRAP 5:
15 Burpees over the DB.
50% ring muscle ups
15 DB Thrusters, 2 x 15

Rest 5:00

0:30 on, 0:30 off x 5mins

rest 2:00

50 burpees for time.
EMOM 1 rope climb.
*EMOM starts on 0:00.
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PM SESSION:

HSPU Development:

Progress through the following. Stop when you can't complete the prescribed reps unbroken. Max rest 1 minute.
2 x 10 blocked push ups. (Dumbbell blocks forearm to keep it upright)
2 x 10 pike push ups, feet elevated. 30/24"
2 x 10 bar dips.
2 x 10 ring dips.
2 x 10 strict HSPU.
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Strength Phase:

Back squat:
6 x 1, 92%+
Rest as needed.
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Accessories/Plyo:

3 x
8 banded Reverse lunges
Rest 20sec
10 banded KBS
Rest 20sec
12 Jumping lunges for max height.
Rest 1:00
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Interval Condit:

0:30 on, 0:30 off: x 12 mins.
AMRAP:
3 Hang cleans, 50
6 Ring Dips
9 wall ballls
12 cal assault bike

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