Gymnastics
Session 1
a) EMOM x 12 – 25% of Max UB Strict C2B PU
b) Accumulate volume for 8 mins:
1 Wall Walk into 20 Shoulder taps, controlled wall walk down.
c) 5-4-3-2-1 Rope Climbs – legless if possible
- 50-40-30-20-10 Hollow Rocks between sets
Session 2
a) Strict Muscle ups. 1-3 OMEM x 12
b) 12 mins volume accumulation:
15 V-ups with training bar or 2 x 2.5kg plates in each hand,
10 Weighted Push Ups (plate on back) at a 3 sec lower tempo – this must be held
20-30s Wide Grip Chin Over Bar Hold
Weightlifting
Session 1
a) Snatch/ Hang Snatch/ Low Hang Snatch. 5 sets at 70% of 1RM Snatch
b) 1 Clean and Jerk @ 70% OMEM x 10 – 3 sec pause at mid shin and in bottom of jerk – maintain perfect balance and positions
Session 2
a) 5 x 3 Power Clean + Power Jerk @ 60% of 1RM C+J. Focus on speed
b) 4 x 25 GHD Hip extensions. Keep weight moderate if using any. Prioritse holding body at parallel for 2secs each time over weight