Monday 25th August, 2019

AM SESSION:

Abs:

3 sets:
10 Hanging Windmills
10 roll outs
7 / 7 lateral kneeling med ball slam

3 sets:
20 alt. landmine barbell toss (push press)
10 dragon flags
10 Hip extension position barbell row
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Anaerobic:

Bike Erg
15 x 500m sprint
1:00 rolling recovery

Or

Assaulk Bike
15 x 15cal sprint
1:00 rolling recovery
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PM SESSION:

Pull Up:

Mins 0, 1 and 2: 20 second hollow rock, 10 second off, 20 second arch rock, 10 second off.
Mins 3 & 4: 5 hollow rock to hip extension.
Mins 5-9 (10 sets)): Every minute: 3 straight arm pull up, 3 beat swing, 2 kip with lat pull (achieve weightlessness on bar).
Mins 10-19: EVERY 2 MINS: 50% +1 of your max effort set. (5 sets).

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

DEVELOP:
(keep this light and focus on form/ speed)
A- 5 sets, at a light load (sub 50%)
1 power snatch + 2 snatch balance.

WORKING:
A- 5 x 1 Power snatch, 87%+
B- 4 x 2 Knee pause squat snatch, 80% +
*pause at the knee for 2sec.
C- 3 x 3 hang muscle snatch, as heavy as poss.
D- 5 x 1 Back Squat, 95% / Rest as needed.
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Sprint/ Test:

100 DU
30 DB Clean and jerks, 2 x 15
100 DU
15 devils press, 2 x 15
100 DU
30 DB Thrtusters, 2 x 15

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