Friday 30th August, 2019

AM SESSION:

Gym:

6 x 3 Russian Dips 
___________________
Gymnastics:

1 x ME Strict HSPU

Rest 2:00

6 rounds for time:
35 double unders
20 air squats
50% HSPU reps

Rest 5:00

1 x ME Bar Muscle Ups

rest 2:00

6 rounds for time:
20 DB snatch, 15
50% Bar Muscle Ups reps
__________________________________________________________________________
PM SESSION:

Toes to Bar:

Mins 0 & 1: 8 straight arm pull-up + 10 single leg alternating V -ups.
Mins 2,3, & 4: 2 straight arm pull-up, 2 beat swing, 2 kip with Lat pull (acheive weightlessness), 2 compression kip (raise straight legs as high as possible in the back swing, feet together, toes pointed)
Mins 5 -7: 4 compression kips + 4 single leg ttb, alternating.
Min 8 - 17: EVERY 2 MINS: 50% +1 of your M.E. set of TTB.
(5 sets)

Aim for maximum quality of movement.
________________________________________________________________________
Strength Phase:

Develop:
3 sets:
5 / 5 floating box step downs.
10 banded Goodmornings
5 inch worms

Drop set Back Squats:
A- Establish a 3RM Back squat, aim for 87.%
B- 3 Back Squats (A -5kg)
C- 3 Back Sqauts (B- 5kg)
D- 3 Back Sqauts (C- 5kg)
rest as long as it takes to complete all unbroken.
______________________________________________
Accessories:

4 sets:
6 / 6 Bulgarian Split Squats
rest 0:30
12 banded hip extentions
rest 0:30
10 banded KBS
Rest 1:00
__________________________
Interval Conditioning:

Every 3:00 x 5
21 wall balls
15 Burpee Box Overs
9 C2B Pull Ups

← Back to Blog