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Extras W/C 6-3-17

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Gymnastics

*** For the strict HSPU, adjust the style of movement to suit you. i.e 5 x 5 4″ Deficit Strict HSPU 5 x 5 Seated KB Strict press 5 x 5 Strict HSPU with 5kg vest etc

Session 1 

a) Strict HSPU 5 x 5***

b) 5 x 50% Max rep Strict C2B PU. Rest as needed between to keep sets UB and good quality

c) 30s HS Hold 20 Hollow rocks 20 Kip Swings 15s L-sit Hold Rest 2 mins x5

Session 2 

a) Accumulate 30 Strict Toes to bar. 3 second eccentric, straight legs

b) 5 x 50% Ring Muscle ups. Rest as needed between to keep sets UB and good quality

c) 6 x 10m HS Walk. Walk as slowly as possible

 

Weightlifting 

Session 1 

a) Clean & Jerk Bonanza:

  • max out in triples
  • max out in doubles
  • max out in singles

– Hit at least the same weight in doubles as you did in triples and at least the same weight in singles as you did in doubles. After finishing the triples and doubles you have to drop down in weight and build up again.

Session 2 

a) 15 min amrap:

30 Power Snatch (35/20)

30 Power Snatch (50/35)

30 Power Snatch (65/42.5)

30 Power Snatch (80/50)

  • any loss of balance is a no rep. A failed rep = 5 burpees