Tuesday 24th September, 2019

Pistol Development:

Pistol Progress:
60 second banded ankle mobilisation each side. https://youtu.be/ILSbK8RnGdI
Progress as far through as possible:
2 x 10 feet together squats.
2 x 10 each side, lateral box step up, deep.. 24"
2 x 10 each side, shrimp squat.
2 x 10 single squat to box, low as possible.
2 x 10 pistol with 5 kg plate held out in front.
Rest minimally.
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Upper Max:

Develop:
5 x 5 / 5 Javelin press
-
Establish a 2RM Push Press.
Then:
3 rounds not for time:
25ft HSW
2 reps, 85%
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Gymnastics:

Ring Work:
Every 2:00 x 6
2-6 Muscle Ups

Strength Development:
3 x 3 False grip chest to rings.
3 x 8 False Grip Tempo Ring Rows
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Sport:

AMRAP 18
60 Cal row
50 DB Push Press, 2 x 15
40 Wall Balls
30 squat cleans, 40
20 Bar Muscle Ups

Chipper replication, be tactical on this one, break tactically, pace the row- know where you are for the bar muscle ups. Do we need to be fresh to maximise reps? Or can we push the pace?

Just like yesterday, reflect.

1 Factor, what went well?
1 Factor, what can we improve on?

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