Spend 5:00 practicing triple unders.
*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
50 - 35 - 20
S/A DB Hang Clean and jerk, 1 x 15
1- 5 russain dips
2- Max effort ring supprt hold (top of ring dip)
3- 5 eccetnric loaded ring dips (3sec down/ as slow as you physically can!)
5 x 5 Ring Dips strict ring dips + ME Kipping.
Rest as needed to always complete the 5 reps UB.
Complete 5 strict reps and without coming down work for a max unbroken kipping set.
Oly- Snatch Focus:
(keep this light and focus on form/ speed)
A- Every 15sec x 5 mins:
1 squat snatch, pausing at the knee for 1 sec.
A- 5 x 2 snatch, w / 1 sec pause at the knee
(can complete as 5 sets of 2 singles, all working sets)
B- 4 x 1 + 1 +1, Snatch lift off, Snatch Pull, squat snatch.
(working sets start at 90% of (a))
C- 5 x 2 Back Squat, 87% / Rest as needed.
Over the course of this cycle we are focussing on max effort sprints, with recovery. We do expect to see a drop off between rounds- just aim to go 100% each interval.
6 C2B Pull Ups
8 DB Deadlifts, 2 x 30
60sec max effort bike (assault or bike erg)