Wednesday 21st August, 2019

AM SESSION:

On a rolling clock...

0:40 on, 0:20 off x 6
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AMRAP 4:
25ft HSW
1 rope climb, legless.
*L-sit for extra praise.
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1:30 on, 0:30 off x 5
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AMRAP 4:
20 walking lunges, single arm, 15.
20 Press Ups
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2:00 on, 1:00 off x 4
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AMRAP 4:
7 / 7 single arm DB Devils press, 15
35 air squats.
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2:30 on, 1:30 off x 3
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PM SESSION:

Handstand Development:

Mins 0 and 1: 2 wall walks.
Mins 2, 3: 4-6 Pike pushups.
Mins 5, & 5: 20-30 second tripod support.
Min 6 & 7: 5 Tripod leg lifts. https://www.youtube.com/watch?v=WGehXcmc7gU
Min 8 : Tripod kick to plank x 5. https://www.youtube.com/watch?v=AQ25TwdF-sE&t=12s
Min 9: tripod kick to wall x 5.
Min 10-19: 25% of your M.E. set. of HSPU.
(10 sets)

Aim for maximum quality of movement.
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Oly- Clean Focus:

Develop:
(keep this light and focus on form/ speed)
Every 0:20 x 3mins:
1 clean pull + 2 hang cleans + 1 split jerk.
rest 1:00, add weight and repeat.

WORKING:
A- 6 x 1 + 1 Hang clean and split jerk (start at 80% and build)
B- 4 x 2 + 1, hang clean pulls + Low hang clean, (85%)
C- 5 x 5 Seated Z Press
D- 4 x 2 Deadlifts, clean grip, 100% of clean, pause at knee for 3sec.
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Sport:

6 rounds:
50 double unders
15 DB Squats, 2 x 15
5 bar Muscle Ups

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