Tuesday 8th October, 2019

AM SESSION:

Aerobic:

To be completed at 60-70% intensity.

4:00 on, 1:30 off x 5 rounds.
Row
Bike
Run
Choose your weakness.

*aim for consistency throughout every set.
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PM SESSION:

Gymnastics:

5 x 3 Push up. Pause for a 3 count at 3 points on the way up and 3 on the way down on all reps. Hollow body, forearms vertical throughout.
5 x 2 Pike push ups. Pause for a 3 count at 3 points on the way up and 3 on the way down. Pike compressed body, feet on box.
5 x 1 Ring dip. Pause for a 3 count at 3 points on the way up and 3 points on the way down. Hollow body, shoulder blades pinned back and down.
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Clean and Jerk:

Developmental:
3 BTN Press from jerk stance, 3 Press from jerk stance, 3 split jerks. x 4

Working:
5 x 1, split jerk, 85% +
3 x 3 hang squat cleans
3 x 2-2-2-2 Power cleans, resting 10sec, 80%
3 x 3 Strict Press, 75%
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Superset:

3 Sets
20 Straight Arm Pull Downs
20 Band Pull-aparts
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Work:

AMRAP 9
50 DU
7 snatch, 40

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