Gymnastics
Session 1
a) 5 x 5 Strict C2B Pull up. 1s pause with the chest touching the bar. If you can complete all sets at bodyweight then complete with an L-Sit
b) 10 sets – 5-10m HS Walk into Wall + 20-30s HS Hold. Rest 1 min between sets
c) 30 Alternating leg v-ups x 3
Session 2
a) 5 x 5 Strict toes to bar. Increase difficulty by slowing down the movement so that every set of 5 is 9/10 difficult.
b) 5 x 25% Bar Muscle ups. The negative of ever rep should be under complete control and regain the kip for the next rep with a small kip swing
c) 2 x 30 GHD Sit Ups
Weightlifting
Session 1
a) Snatch DL. 5 x 3 @ 115% of Snatch, follow each set with 3 high box jumps
b) Snatch – build to a heavy but perfect TnG set for 3 reps
Session 2
a) Clean/Hang Clean/Jerk to a heavy single.
b) 5 x 1 Clean and Jerks at 90% of above complex