Monday 19th August, 2019

AM SESSION:

Practice:

Max Unbroken Free standing HS Hold.
*Or 3:00 practice.
-
EMOM 10
1- 30sec HS hold (banded, wall facing)
2- 20 alt. leg v sits.
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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

AMRAP 20
15 cal assault bike
2 rope climbs
10 Push Press, 2 x 15
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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 10-19: 25% of your max effort set, every minute. (10 sets)

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

DEVELOP:
(keep this light and focus on form/ speed)
A- Every 0:20 x 3mins:
1 high hang squat snatch
1 low hang squat snatch
Rest 1:00, add weight (50-60% max) and repeat.

WORKING:
A- 5 x 1 + 1 High hang snatch + Low hang snatch, 85%+
B- 3 x 3 + 3 hang snatch, 75%+
*power, pause in the catch.
C- 3 x 5 BTN Snatch Grip Push Press, AHAP.
D- 5 x 2 Back Squat, 90% / Rest as needed.
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Sprint/ Test:

For Time:
21cal row
15 Burpee Box Overs
9 OHS, 55

Rest 4:00

For Time:
15cal bike
12 Burpee Box Overs
9 snatch, 55

 

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