Monday October 21, 2019

AM - If repeating only

20.2 Repeat

Only repeat if you truly believe you can improve.

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

Pace from the start. Stay unbroken.

 

AM WORK - if not repeating

Aerobic work 

Every 2:00 x 5 rounds
1- 200m run + 2 rope climbs
2- 25ft HSW + 7 strict HSPU
3- 15cal bike + 10 DB Deadlifts

 

PM WORK

A) gymnastics swimming

Spend 5mins moving.
*This will be a weekly warm up.

 

B) Gymnastics

5 x 5 strict HSPU
Rest 0:45 between sets.

Choose a range which you can stay unbroken with. Add ab mats, or create a deficit .

C) Snatch

Developmental:
3 x 3 high hgang snatch
3 x 2 snatch pull + 2 hang squat snatch
Building load throughout,

Working:
6 x 1 + 1 snatch pull + hang squat snatch, 87%+
2 x 6 hang snatch, 70%
5 x 3 muscle snatch, form the low hang
3 x 2 + 6 snatch balance + OHS.

 

Work

AMRAP 6
3 squat snatch, 40
3 ring muscle ups

← Back to Blog