Monday 16th September, 2019

AM SESSION:

Core Function:

5 x 5 / 5 Landmine Press
5 x 12 Ring Push Ups
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Anaerobic:

Alternate between:

3 full rounds:

A- 90sec window:
1 round of DB DT, 2 x 15
Max effort cal bike in the remaining.
rest 2:00

B- 60sec window:
15 Deadlifts, 70
15 HSPU
Max effort ski in the remaining time.
rest 2:00
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PM SESSION:

Chest to Bar Pull Up:

Mins 0, 1 and 2: 25 second hollow rock, 5 second off, 25 second arch rock, 5 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets)): Every minute: 5 straight arm pull up, 4 beat swing, 3 kip with lat pull (achieve weightlessness on bar).
Mins 10-19: 25% +2 of your max effort set. (10 sets)

Aim for maximum quality of movement.
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Oly- Snatch Focus:

DEVELOP:
(keep this light and focus on form/ speed)
round one:
Every 0:20 x 4mins
1 snatch pull, 1 snatch, 1 snatch balance, empty bar.
Every 0:20 x 4mins
1 snatch + 1 OHS, 30-40%

WORKING:
A- 2 x 3, 75%, 2 x 2, 80%, 3 x 1, 85% Snatch
*Can be in singles, Rest at least 1:00 between sets.
B- 3 x 3 high hang power snatch
C- 3 x 2 Hang snatch pulls, 105%
D- 5 x 5 OHS, 75%
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Sprint/Test:

AMRAP 7
3 Hang snatch, 40
6 Burpees Over the bar
9 Box Overs

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