Monday November 4, 2019

AM - REPEAT (no more volume)
Note: Only complete this session if you are repeating. 

20.4: Only repeat if you truly believe you can improve.

Think of your 'why', what is your goal?

Aerobic
Intervals, low impact:

4:00 on, 2:00 off
1- Ski
2- Row
3- Bike
x 6 sets (two on each).

AM - Only if no repeat
5 Ring Muscle Ups

Rest 1:00

10 Push Ups
5 ring muscle ups

Rest 1:00

15 wall balls
10 Push Ups
5 ring muscle ups

rest 1:00

20 Burpee box overs
15 wall balls
10 Push Ups
5 Ring Muscle Ups

Rest 1:00

25 Goblet squats, 32
20 burpee box overs
15 wall balls
10 Push Ups
5 Ring Muscle Ups

rest 1:00

100 DU
25 Goblet squats, 32
20 burpee box overs
15 wall balls
10 Push Ups
5 Ring Muscle Ups

PM - WORK
A) Gymnastics Swimming 
Spend 5mins moving.
*This will be a weekly warm up.

B) Gymnastics 
A- Every 1:30 x 6
15 Open standard HSPU.

B- 5 x 5 Feet elevated Pike push Ups (tripod positiion)

C- 3 x 5 DB Z Press

C) Snatch
Developmental:
3 x 3 + 3, Muscle snatch + Snatch balance
3 x 3 Tall snatch
3 x 3 squat snatch

Working:
AMRAP 20:
1 snatch pull
1 low hang snatch
1 squat snatch

*Start with an empty barbell, complete 2 full sets of 1 pull, 1 hang, 1 snatch before adding 5kg. Continue for this pattern for as far as you can over the 20mins.

D) Work
AMRAP 5
10 DB snatch, 22
1 rope climb

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