Monday 7th October, 2019

AM SESSION:

Skill:

Establish a 5RM HSPU.
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3 x 5, 85%
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Aerobic:

4 rounds:
3:00 AMRAP of cindy
2:00 row, 7 / 10 pace
1:00 Bike, 8 / 10 Pace
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PM SESSION:

Gymnastics Swimming:

Spends 5 mins moving. 
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Gymnastics:

6 x 1 strict pull-up. Maintain a strict hollow body throughout. Pause at 3 points on the way up for a 3 second count, and The same on the way down. Elbows stay close to the body. Rib cage locked down. Do not crane your neck. Do not break hollow. Do train with virtuosity. This is not about hitting an RX. This is about mastery.
20 seconds on, 40 seconds off x 6. chest to bar hold, in hollow body. Set a bar in the rig so you can provide enough assistance by reducing your lever with the feet to achieve this. HOLLOW body throughout.
Ring row:
5 x 3. Pause for a 3 count at 3 points on the way up and 5 points on the way down.
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Snatch:

Developmental:
Every 0:20 x 2 mins
1 snatch + 1 snatch balance
repeat x 3, adding load every round.

Working:
3 x 3 BTN Push Press (65% snatch)
3 x 3 Snatch balance (no heave, 60% snatch)
4 x 2 snatch, 75%
3 x 10 OHS, 55%
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Work:

EMOM 12
1- 2 Rope Climbs
2- 15 cal row
3- Max devils press, 2 x 15
4- 10 air squats (recovery)

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