AM SESSION:
Core Function:
6 x 6 / 6 Half Kneeling Landmine press
6 x 12 GHD Position Plate bench press, 1 x 20
___________________________________________
Anaerobic:
Alternate between:
2 full rounds:
A- 2:30 window:
1 rope climb
7 HSPU
14 box jumps
Max effort cal bike in the remaining.
rest 2:00
B- 2:30 window:
20 DB Deadlifts, 2 x 22
20 T2B
Max effort ski in the remaining time.
rest 2:00
__________________________________________________________________________
PM SESSION:
Gymnastics Pull Development:
3 x 6-8 bottom half range pull up (straight arm to half way, start with scap pull, shoulders back and down) one set overhand wide, one set overhand regular, one set under.
3 x 6-8 top half range pull up (halfway to chin over) one set overhand wide, one set overhand regular, one set underhand.
5 x 3-5 strict chest to bar, 2 sets, pronated , 1 set supinated, 2 sets mixed grip.
Rest as needed.
__________________________________________________________________________
Oly- Snatch Focus:
DEVELOP:
(keep this light and focus on form/ speed)
3 x 3 BTN Press + 3 Snatch Balance
4 x 2 squat snatch + 2 hang squat snatch
WORKING:
A- 6 x 2 Snatch from the low blocks (or low hang), 80%+
B- 5 x 1 . 1 squat snatch + OHS, 82%+
C- 5 x 2 BTN Press + 2 snatch balance.
D- 5 x 1 OHS, 92%
______________________________________________________
Sprint Power:
21-15-09
OHS, 35
Burpees Over the Bar
Can we go unbroken? Push the pace on this, replicate the redline affect in the open!