Gymnastics
Session 1
a) Strict Muscle ups. 1-4 Every 2 mins x 5 sets (10 mins)
b) Strict T2B. 25%+1 OMEM x 10, keep control on the way down, no swinging or bending legs
c) 10 mins volume accumulation: L-Sit Legless Rope climbs – scale to just legless or normal
Session 2
a) 5 x 5 Strict Chin ups. 2s pause at the top with chest touching the bar, controlled eccentric down.
b) 5 x 8 Ring Dips. Building to a heavy set of 8.
c) 5 x 30s Ring Support hold in hollow.
Weightlifting
Session 1
a) Snatch Deadlift to heavy single. 3 x 3
b) Hang Snatch/ Low Hang Snatch to a heavy single. 3 x 1 @ 85%
Session 2
a) Clean Deadlift. 3 x 3
b) Power Clean to a heavy single. 3 x 1 @ 90%