Wednesday 24th July, 2019

AM SESSION:

On a rolling clock...

6:00 steady state (70-75%) pace row/ bike
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AMRAP 4:
1:00 Box Stretch
6 / 6 Bottoms Up KB Press
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6:00 steady state (70-75%) pace row/ bike
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AMRAP 4:
1:00 Lateral Hip on Box Stretch
12 Cossack squats
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6:00 steady state (70-75%) pace row/ bike
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AMRAP 4:
1:00 thoracic reach throughs
12 samson Lunges
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6:00 steady state (70-75%) pace row/ bike
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PM SESSION:

Gymnastics Development:

*This portion we are just taking 5-10mins to practice and warm through skill development.

HSW:
1- Accumulate max distance in 5:00 (Take rests and add in obsticles
2- Wall facing HS Holds, Shoulder Taps, Around the box walks, HS Walks.
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Oly Lift Clean Focus:

DEVELOP:
(keep this light and focus on form/ speed)
A- 3 x 3 Tall Jerks
B- Every 0:20 x 4mins:
1 clean pull, 1 low hang clean, 1 hang clean, 1 jerk.

WORKING:
A- 6 x 2 Low hang cleans (below knee in floating position), working sets start at 80%+
B- 5 x 1 Split Jerk, from the rack, Working sets start at 85% +
C- 4 x 6 Press from jerk position, light load.
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Sport:

3 rounds for time:
6 devils press, 2 x 22
3 Bar Muscle Ups

3 rounds for time:
5 Deadlifts, 85
9 Chest to Bar Pull ups

3 rounds for time:
4 Hang cleans, 70
12 Pull Ups

*2:00 rest between each workout.

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