Monday October 28, 2019

REPEAT (No more work if repeating)
A) 20.3
Only repeat if you truly believe you can improve.

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

B) Aerobic
Intervals:
3:00 window:
400m run
Max cal assault bike

Rest 1:00

3:00 window:
50 DU
10/10 Hang DB Clean and jerk (SA), 15
Max Burpees in the remaining time.

rest 1:00

x 3 rounds

NOT REPEATING
AM WORK
A) EMOM 20
1- 250m row / 500m C2 Bike
2- 2-4 Muscle Ups

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

B) Gymnastics
Development work:
3 x 3 Russian Dips
3 x 2 seated ring transitions (catch in low dip)
3 x 3 Ring dips (add tempo rather than load)
3 x 2 + 1 Beat swing + Hips to rings.
3 x 3 Strict C2B

C) Snatch
Developmental:
Every 30s x 2 mins: 2 high hang snatch
Every 30s x 2mins: 1 pause snatch pull + 1 squat snatch
Every 30s x 2mins: 2 squat snatch.
Start with an empty bar and add load.

Working:
4 x 1 + 2 Pull + squat snatch, 82% +
3 x 3 hang snatch, for speed.
4 x 2 high hang snatch pull
3 x 8 OHS, 70%

D) Work
AMRAP 7:
15 wall balls
7 HSPU
3 deadlifts, 102
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