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Extras W/C 26-6-16

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Gymnastics

Session 1

a) 5 x 5 Pegboard chin ups/ Ring chin ups supinated grip

b) 6 x 8 Tempo Ring dips. 3s down, 1s pause at the top.

c) Single arm HS Hold practice: Aim… 5 x 10s each arm. Single arm HS Hold, back to the wall.

Session 2 

a) EMOM x 15 25%+1 of Max UB Strict C2B PU

b) 10 min HS Walk Ladder: 1 metre, 2 metres, 3 metres … etc

c) Tucked lever hold. 4 x 30s

Weightlifting

Session 1 

a) Snatch DL to a heavy triple.

b) Snatch off the blocks at the knee to a heavy single. 3 x 1 @ 85%

Session 2 

a) Clean to a heavy double. 3 x 2 @ 75%

b) Power Jerk to a heavy double. 5 x 2 @ 80%

Extras W/C 19-6-17

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Gymnastics

Session 1

a) EMOM x 12 25%+1 of Max UB Strict C2B PU

b) 10 min HS Walk Ladder: 1 metre, 2 metres, 3 metres … etc

c) 10s Ring Press up support hold 10s, 3-5 Ring Press ups in hollow, 10s support hold. 8 sets

Session 2

a) 10 mins practice. 1 Strict Muscle up, 1 negative to just below the rings, 1 transition to support.

b) Strict T2B. 25%+1 OMEM x 12, keep control on the way down, no swinging or bending legs

Weightlifting

Session 1 

a) Hang Snatch to a heavy single. 3 x 1 @ 80%

b) Push Press/ Push Jerk/ Split Jerk. Push Jerk/ Split Jerk. Split Jerk. Each to a heavy single, drop the movement once you reach a heavy single.

Session 2

a) Snatch to a heavy double. 3 x 2 @ 80%

b) Clean DL to a heavy single. 3 x 3 @ 75%