Monday 12th August, 2019

AM SESSION:

Practice:

1 x Max unbroken Kipping Ring Dips
1 x Max Unbroken Hollow Rocks
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EMOM 12
1- 50% ring dip reps.
2- 50% hollow rock reps.
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Aerobic:

*The focus of this session is just for movement and regulating HR (using a monitor if possible), moving consistently over the course of this session. We are progressively adding in 'Open pairings' and 'Open Movements' over the course of these weeks

For Time:
100 DU
50 DB snatch, 15
100 DU
25 Burpee Box Overs
100 DU
12 Bar Muscle ups
100 DU
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PM SESSION:

Pull Up:

Mins 0, 1 and 2: 15 second hollow rock, 15 second off, 15 seocnd arch rock, 15 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets)): Every 30 seconds: 1 straight arm pull up, 1 beat swing, 1 kip with lat pull (achieve weightlessness on bar).
Mins 10-11 : rest.
Min 12: Test your Max Effort (M.E.) set of Chest to Bar pull-ups (CTB).

Mins 13 & 14 : rest.
Mins 15-19: 25% of your max effort set, every minute.

Note your max effort set, you will be working percentages of this over the next 5 weeks.
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Oly- Snatch Focus:

DEVELOP:
(keep this light and focus on form/ speed)
A- Every 0:30 x 5 mins:
1 snatch pull + 1 hang snatch + 1 snatch balance + 1 OHS

WORKING:
A- 6 x 1 . 1 Hang snatch
B- 4 x 1 + 2, Squat snatch + OHS
C- 5 x 2 snatch pulls, w/ 3 sec pause at the knee.
D- 5 x 3 Back Squat, 87.5% / Rest as needed.
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Sprint Test:

100m sprint for time.

Rest 3:00

500m row for time.

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