Friday 4th October, 2019

AM SESSION:

Core:

4 rounds for quality:
4/4 strict single leg alternating straight leg raise, as high as possible. Single leg Strict TTB if you can.
8 toes to kettlebell, hollow at extension.
https://youtu.be/IKioRfkBJBY
16 compression pulses.
1 min rest.
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Gym Strength:

6 x 3 ring dips, for max load. 
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Gymnastics Condit:

1:00 on, 0:30 off x 4

Rest 2:00

AMRAP 4
3 Pull Ups
3 C2B
3 Bar Muscle ups

Rest 5:00

2:00 on, 1:00 off x 4

rest 2:00

AMRAP 6
40 strict HSPU
In the remaining time:
Max distance HSW
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PM SESSION:

Gymnastics HSPU Development:

Progress through the following.Max rest 1 minute.
2 x 8 push up, hands reversed. https://youtu.be/3BrxPldjxrM
2 x 6 pike push ups, feet elevated, hands on DBs.
3 x 4 bar dips, with +1/8th bodyweight attached. E.g if I'm 80 kg, add 10 kg dB between legs, or via dip belt.
2 x 6 ring dips, 3030 tempo.
2 x 8 strict HSPU.
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Back Squat Strength Phase:

2 x 2, 80%
2 x 2, 85%
1 x 1, 90%
1 x 1, 95%
1 x 1, 102%

Aim to build as far as you can through this, if past 90% doesn't happen today.

3 x 3, 80%
Rest as needed.
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Accessories/Plyo:

5 x
2 depth jumps
Rest 0:30
1 max height vert jump (record this)
Rest 0:30
8 heavy reverse lunges.
Rest 1:00
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Interval Conditioning:

4 rounds:
7 T2B
5 DB Cleans, 2 x 22
0:30 max cal bike
Rest 2:30

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