Gymnastics
Session 1
a) Bar MU. 1 max effort set, 10-15 reps aim*** (testing)
b) 5 x 50% Bar Muscle ups. Rest as needed between to keep sets UB and good quality)
c) HS Hold. Establish a max hold facing the wall
Session 2
a) Strict HSPU 5 x 8. Building sets to a hard set of 8 over the 5 sets.
b) 8 x 50% Max rep Strict C2B PU. Rest as needed between to keep sets UB and good quality
c) 2 Rounds: 50 Single leg V-ups 25 Hollow Rocks 60s Arch hold 60s Side plank Left 60s Side plank right
Weightlifting
Session 1
A. Snatch – build to a max for the day
A2. EMOM x 5 mins
1 rep @ 90%
A3. EMOM x 5 mins
2 reps @ 80%
A4. Death by EMOM @ 70%
start at 3 reps in the minute then increase by 1 rep every minute until failure.
- No rest between EMOMs
Session 2
A. Establish a max Power Clean and Power Jerk
B. For time:
15-12-9-6-3 reps @ 60%
- each set must be TnG and UNBROKEN. You may rest as needed between sets but once you start aim to do reps unbroken. If you break a set do 10 burpees as a penalty