Monday 30th September, 2019

AM SESSION:

Core Function:

6 x 6 / 6 Half Kneeling Landmine press
6 x 12 GHD Position Plate bench press, 1 x 20
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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
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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.
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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%
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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!

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