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Extras W/C 15-5-17

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Gymnastics

Session 1 

a) EMOM x 10 25% of Max UB Strict C2B PU

b) Accumulate 20 reps of wall walks. Keep arms and legs straight at all times so stomach doesnt touch the floor. Every break 1 legless Rope Climb

Session 2

a)Max effort UB Strict Muscle ups. Then 1-3 OMEM x 10

b) Strict T2B. 25% of last weeks max set OMEM x 10

c) 20s Hollow Hold 10s Rest 20s Arch Hold 10s Rest x8

Weightlifting 

Session 1

a) Snatch high pull. Build up to a 3RM. Barbell should come higher than the bellybutton as a guide.

b) Build to a heavy set for Power Snatch/ Deep Power Snatch/ Snatch

Session 2

a) Clean and Jerk to a heavy Single

b) 3 x 1 @ 90% with 3s pause in jerk catch

c) 20 reps at a sustained pace at 70% – rest as needed between reps to keep form solid

Extras W/C 8-5-17

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Gymnastics 

Session 1

a) Max rep strict C2B Pull ups. Continue to accumulate 300% of max set. For time but keep quality

b) For 15 mins:

30 Double Unders,

Max Strict HSPU’s ,

10 Alternating Pistols,

1 Legless Rope Climb

Session 2

a) 1-3 Strict Muscle ups, 1-3 Kipping Muscle ups, 1-3 Skin the cats x 5 sets

b) Max effort Strict toes to bar, into max effort kipping toes to bar x 5 sets

c) 5 mins to accumulate as many Heel taps as possible.

(lie on back in sit up position, reach around and touch same hand to same heel)

Weightlifting 

Session 1

a) Snatch high pull + 3 high box jump 5 @ 85% , 5 @ 90% , 5 @ 95% , 3 @ 100%,  3 @ 105% %ages off max snatch

b) 3 Power snatch @ 75%. Every 2 mins x 10 sets (20 mins)

Session 2 

a) Snatch/Hang Snatch to a heavy single

b) Split Jerk – 3 EMOM x 10 mins

  • moderate weight , full stability in catch before standing.