Gymnastics
Session 1
a) Build to a 5RM Strict C2B Pull up. 3 x 5 @ 50% of 5RM. If you can’t add weight yet, then do 5 x 5 like the last couple of weeks
b) Build to a 5RM Deficit HSPU. If you get past 6″, then add weight through a weighted vest.
d) 2 Rounds: 30 hollow rocks 30 V-ups 30 Russian twists in hollow position
Session 2
a) 5 sets of 50% max reps Ring Muscle ups. Rest as needed between.
b) Skin the cats. 5 x 3. As controlled as possible, straight arms throughout. Tuck the knees in to make easier if needs be.
c) 2 x 50 arch rocks or 30-60s Holds. Hold 2 x 1.25kg plates in each hand
Weightlifting
Session 1
a) 5 Snatch high pull + 3 high box jump 5 @ 80% 5 @ 85% 5 @ 90% 5 @ 95% 5 @ 100% %ages off max snatch
b) 1 Power snatch @ 75% of full snatch. Every 30s x 20 reps
Session 2
a) Power Jerk/Split Jerk to a heavy single. Then Split Jerk to a heavy single.
b) 1 Power Clean + 1 Split Jerk every 30s x 20 reps @ 75-85%