Wednesday 31st August, 2019

AM SESSION:

On a rolling clock...

6:00 steady state (70-75%) pace row/ bike
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AMRAP 4:
5 wall squats
5 / 5 box step downs
15 air squats
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6:00 steady state (70-75%) pace row/ bike
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AMRAP 4:
6 / 6 'Impossible' bench press (one hand bottoms up, one hand 10-15kg DB, complete 6 reps each side and switch the equipment)
12 scap push ups
16 DB plank rows
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6:00 steady state (70-75%) pace row/ bike
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AMRAP 4:
10 toes to KB
10 Bar beat swings
10 hollow rocks
10 straight leg T2B
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6:00 steady state (70-75%) pace row/ bike
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Gymnastics Skill:

5:00 practicing feet elevated (on box):
Pike Position hold
Pike Position shoulder taps
Around the box pike walks

*aim to accumulate 1-2mins in each of these three positions.

Accumulate 2:00 L-Sit Hold
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Oly- Clean Focus:

Develop:
(keep this light and focus on form/ speed)
3 x
3 Tall Clean, 3 squat clean, 3 Tall Jerks, 3 Split jerks

WORKING:
A- 5 x 2 + 1, Squat clean + Split Jerk
(all working sets, the two squat cleans do not have to be touch and go, establish a heavy for the day over the 5 working sets)
B- 4 x 3 Hang Clean Pulls, 105%
C- 5 x 3 Push Press, 80% / Rest as needed.
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Sport:

AMRAP 10
1 round of DB DT, 2 x 15
15 GHDSU
50 DU

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