Friday 6th September, 2019

AM SESSION- Skill:

Develop:
3 rounds:
50ft Straight leg bear crawl
2 laps around the box walk

Work:
Acccumulate 2:00 in a HS Hold
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Gym:

In 10mins
Establish a max strict pull up.
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Gymnastics:

1:00 max distance HS walk

Rest 2:00

5 rounds for time:
20 DB Box Step Ups
50% dist. HSW

Rest 5:00

1:00 max ring muscle ups

rest 2:00

5 rounds for time:
10 DB Thrusters, 1 x 22
50% Ring Muscle Up reps
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PM SESSION:

Toes 2 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), 3 compression kip (raise straight legs as high as possible in the back swing, feet together, toes pointed)
Mins 5 -7: 3 compression kips + 6 single leg ttb, alternating.
Min 8 - 17: 25% +1 of your M.E. set of TTB.
(10 sets)

Aim for maximum quality of movement.
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Strength Phase:

Develop:
3 sets:
5 wall squats
10 air squats
15 lunges

Drop set Back Squats:
A- Establish a 1RM Back squat.
B- 2 Back Squats (A -5kg)
C- 2 Back Sqauts (B- 5kg)
D- 2 Back Sqauts (C- 5kg)
rest as long as it takes to complete all unbroken.
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Accessories:

4 sets:
12 heavy reverse lunges
3 high box jumps
30sec wall sit hold, 2 x 16kg KB
Rest 1:30
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Interval Conditioning:

1:00 on, 0:30 off:
5 rounds for time:
75 DU
35 DB snatch, 15
15 HSPU

CAP, 20mins

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